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Upcoming Long Weekend

We have Thanksgiving long weekend coming up.Class schedule is:

Saturday 9:30 am

Sunday HP 9:30 am

Monday 9:30 am ONLY

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Workout of the Day

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press or floor press for 3 reps (70-85% of max). Plan on hitting that weight for 2-3 sets. Alternatively, do 3 reps on the minute for 7 minutes at 50-70% of your max)

Metabolic Conditioning: “Glowing Yelena” (Torch or Moon in Russian)

For time. 4 rounds

12 Kipping Handstand Push-up
21 Russian kettlebell swings
400m run

RX: 55/70
Z3: 35/55, 1 abmat
Z2: 20/35, DB strict press
Z1 Scale as needed
Scaling Guide: 11 – 19 minutes. About 4 min per round.

Optional ‘Cash Out’: 6 toes to bar (strict if you can), 40 double unders, 4 rounds

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