NEW BOX AND TUESDAY

THERE IS NO 10AM CLASS ON TUESDAY.  

 THE BOX DOESN'T HAVE A SIGN UP YET. THERE IS A SIGN ON THE BUILDING THAT SAYS "BLUE RIDGE FLOOR AND TILE." THAT'S WHERE YOU NEED TO BE. 

 

THERE IS NO HEAT YET IN THE BOX. PLEASE DRESS WARMLY TOMORROW. THE HEAT SHOULD BE FULLY OPERATING BY WEDNESDAY MORNING.

 

THE BOX IS ABOUT 90% PUT TOGETHER AND WE SHOULD HAVE EVERYTHING IN ORDER BY THE END OF THE WEEK. 

 

THAT COAT HANGER IN THE BACK IS VERY IMPORTANT.

 

warm-up:

5 minutes of jumping rope

Range of Motion Drills

 

WOD: 

30-25-20-15-10-5 reps for time

KB swings @ 53#/35#

Walking lunge steps

 

Beginner: 

20-10-5 reps

KB swings @ 35#/25#

Walking lunges

 

POST WOD: 

Turkish Get-ups

3x10 (total)

 

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