Wednesday – 161109

161109Ben

Announcements

  • Schedule Update:
    • Thursday, November 24th – Closed for Thanksgiving
    • Friday, November 25th – Only 1 class at 10am

SWOD

Every 2 minutes for 18 minutes (3 sets each):

Station 1 – Superman to Hollow Flips x 10 reps, each direction
(Alternate from the Superman position to the Hollow position without your hands or feet touching the ground)
Station 2 – Supine Ring Rows x 10 reps @ 2111
(Get as horizontal as possible, maintain engaged glutes and abs throughout the movement)
Station 3 – Handstand Walk x 45-60 seconds
(Use a partner for assistance or perform a nose-to-wall handstand hold to build inverted strength)

WOD

In teams of 2, partners alternate rounds to complete 5 rounds each of:
5 Hang Power Cleans (155/105)
100m Run

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