Thursday – 171130

ANNOUNCEMENTS

  • Physical Therapy TONIGHT!!!
    • Dr. Ed Bloom will be in the gym this evening (11/30) from 6-8pm offering screens, dry needing, graston and more.
    • Screens are FREE, dry needing and graston are $15, graston only is $10.
    • Comment on our Facebook post, by clicking here, with your desired time to sign up for your 15 min spot between 6-8pm.
  • Christmas Party
    • Friday, December 8th form 6-9pm at the gym
    • Ugly Sweater Contest
    • Bring a dish to share
    • Beer provided, but bring more if you want!

SWOD

Part 1
Handstand Walk Drills (5 minutes)
1) 12″ Line – Kick up to Handstand with 5 second hold
2) 18″ Line – Kick up to Free Handstand, extend to wall
3) 36″ Line – Kick up to Free Handstand, walk to wall
Part 2
5 minutes for max distance:
Handstand Walk (ft)

WOD

Every minute on the minute for 18 minutes, for reps (6 rounds each):
45 seconds of Double Unders, rest 15 seconds
45 seconds of Strict Pull Ups, rest 15 seconds
45 seconds of Thrusters (135/95), rest 15 seconds

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