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Wednesday 11.6.13

5
Nov

Wednesday 11.6.13

Congratulations to October’s High Achievers! Those who have come to class 15+ times in the month!

Johanelly

Natasha

Lydia

Danielle E

Kristen T

Mark D

Adria

Mason

Jason V

Kathy H

Dave H

Amanda F

Meagan D

Matt G

Adam T

Eric

Kendra

Abby G

Joe B

Scary little dragons dressed up for their Halloween WOD!

WORKOUT Of the DAY:

Strength: None.

WOD: [ Partnered Deck of Cards ]

Spades= Plyo Lunges
Clubs=  Butterfly Sit Ups
Hearts= Box Jumps (24/20″)
Diamonds=KB  Upright Rows (70/53)
Jokers=500m Row (each)
Face Cards & Aces= 10

Buy-Out:  Mobility

Team Training Notes: Easy Cardio- sweat for 15-20 min.  30 min mobility.  Optional goat Work- ex: muscle-up transitions.  Keep the reps low and the weight light.  This is a day just to practice good muscle memory and groove movement patterns.

Post scores and comments below.

 

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