Monday 11/22/21

Change of Shoes

Winter weather is here. Whether it is snowing out or not, please bring a clean pair of gym shoes to change into upon arrival.

Thanksgiving Schedule Changes

• No Kids Classes 11/24 or 11/27
• No Adult Classes 11/25 - Join us for an at home WOD
• No 5:30am or 6:40am on Friday 11/26 - all other classes running according to schedule

The Board

• Station Day ~ 9:00 in each station with 4:00 to transition to the next
• You will only do one warm-up depending on what your start station is.

The Mobility

• KB Groin Mobility
• 1/2 Kneeling Groin Stretch

The Warm-Up

• 10 Knee Grabs
• 10 Tippy Twists

Station #1

• Similar to what we did last Monday (Front Rack Forward Lunge) except we will be taking a step backwards. PLEASE MAKE SURE TO CLEAN UP YOUR STATIONS OF PVC'S ETC. before you take a step back.
• 8 reps every 2:00 - record heaviest set of 8

Station #2

As Many Rounds/Reps as Possible in 9:00

• Back Squats
• clean the bar to your shoulders, dip drive the bar to the back rack.
• Ab Mat Sit-Up (AMSU)
• Bar Hops

Station #3

As Many METERS as Possible ~ 9:00

• You will Row, perform all the Air Squats and Ab Mat Sit-Ups
• With any time remaining, you will get back on the rower and row as many meters as possible.

Rowing Technique

The Finisher

https://youtu.be/rioLD9hcE04https://youtu.be/HJXcp_wuDss