11.22.2016

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run (Indoor Laps)
II. 2 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Hang Power Clean (@ Knee)
5 x Press
III. Mobility

Impact/Focus: Hang Power Cleans
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight with each set as form allows.

Hang Power Clean 3-3-3-3-3

Post loads to comments.

“Plymouth Rock”
Complete 3 rounds for time of
20 x Pull-ups
20 x Burpee Box Jumps (24/20)
20 x GHD Sit-ups

Post times to comments.

Skill Development
CFNE Bulletproof Shoulders Regimen
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)