MONDAY 01/14/2019

NOTICE;

NORMAL HOURS MONDAY

THE AWNING ABOVE SURPRO FELL THIS WEEKEND SO BE CAREFUL TRAVELING BETWEEN BUILDINGS-

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WARM UP

4 @ 20 SEC

TOE TOUCH /AIR SQUAT

HIGH KICKS

TRUNK ROTATION

SHOULDER ROTATION

LUNGE

SKILL

5 X HOLLOW ROCK 15 ON /10 OFF

30 SEC HOLLOW FLUTTER KICKS

30 SEC HOLLOW STRADDLE KICKS

30 SEC HOLLOW ROUND THE WORLD

2 ROUND

2 MIN BAR TAPS / 2 MIN HAND STANDS

GROUP PVC——-SNATCH BALANCE / SOT PRESS/OH SQUAT WORK

WOD

THRUSTER

BAR FACING BURPEE

COOL DOWN

45 SEC EACH

STANDING STRADDLE

DOWN DOG

HIPS DOWN

SIT BACK ON HEELS

SLOW STAND