THU23FEB2017

The 7PM Class Thursday night will be part workout, part watch party for the announcement of the first Open workout, just FYI!

WOD

Mobility
Trap Smash w/ Bar – 2 min e/side
Delt/Shoulder Massage w/ LX Ball – 2 min each side
Elevated Leg Static Hamstring Stretch (on rig or wall) – 2 min e/side

Conditioning
2 Rounds of Each:
Row 1 min at smooth/medium pace
Row 1 min all out pace
Row 1 min at smooth/medium pace
Rest 3 minutes
Bike 1 min at smooth/medium pace
Bike 1 min all out pace
Bike 1 min at smooth/medium pace
Rest 3 minutes

*During each rest, spend time practicing one skill, switch skills each rest for a total of 4 different skills. Ask coach for suggestions.

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