Thursday, May 15th, 2014:

**We are switching to a new class schedule. A Group Warm-Up will start 5 minutes after the hour. In the perfect scenario arriving 10-15 minutes before the hour would allow time for extra mobility and “Goat Work.” If you show up on the hour you have time to run a 400 or row 500 meters and hit a little bit of mobility before we start the group warm-up as a class. If you show up after the class has started the group warm-up you can jump in with the group. If you show up after the group warm-up is over, then while the group is doing the Pre-Wod stuff you need to hit the warm-up on your own. Getting a proper warm-up works towards the longevity of you as a mover and is more important than jumping into the pre-wod. Let me know if you have any questions or comments! -Jesse

Pre-WOD:
“Side Butt” Work

Workout of the day (WOD):
Strength: Deadlift 5-5-5-5-5 reps

Or

Endurance: Run 5k

Post-WOD:
Floor:
• Arch 3 x 15 sec.
• Hollow 3 x 15 sec.
Hanging:
• Arch 3 x 15 sec.
• Hollow 3 x 15 sec.
• 3 Rounds: 6 Arch to neutral to hollow
Candlestick:
• 3 x 5 sec. @ High, Medium, Low

Mobility:
2 min each side:
Hamstrings
Figure 4
Pigeon

“Unless you try to do something beyond what you have already mastered, you will never grow.” – Ralph Waldo Emerson

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