**No 5pm open gym and 6:30pm classes tonight due to the smoke!
The air quality index lists the PMI as Hazardous.
To stay healthy: use a netti pout or other sinus rinse device to flush the harmful irritants out of your system. Limit prolonged exposure to the smoke.
Pre-Wod
Dynamic Group Warm-Up
Quad Roll + Adductor Roll
Couch Stretch (1 min/side)
Pigeon (2 min/side)
1 Round: Side-Butt
3 Rounds, build each round:
5 Deadlift
5 Bench press
5 Power Clean
Workout of the Day for Thursday, November 15th, 2018:
Linda, aka “3 Bars Of Death”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
“After Party”
4 Rounds*:
10 Hollow Rocks
10 V-Up
10 Tuck-Ups
10 Sec. Hollow Hold
* Rest as Needed Between Rounds