Workout of the Day: Thursday, 17-November-2022
Announcement
<p>Please come join us tonight for a potluck Friendsgiving!<br />Friends and family are welcome!<br />1 mile walk starts at 6:30 pm.<br />Sing up to bring a dish here-</p><p><a rel="nofollow noopener" role="link" tabindex="0" target="_blank" href="https://m.signupgenius.com/?fbclid=IwAR0DRCMK1FC9yrMWuywR3CTd4AOwWfz7KlS4EhylsIZ33GkdsYdhZt9T8d0#!/showSignUp/409044da4ad2ca6fa7-cfmh">https://m.signupgenius.com/…</a></p>
Warm-up
<p>4 Rounds</p><p>50 ft Bear Crawl</p><p>25 foot Crab Walk</p><p>30 sec Hollow Hold</p>
Skill
<p>5 Rounds</p><p>30 sec Hollow Hold</p><p>10 Bent over Rows</p><p>*rest 30 sec between movements</p>
Metcon (Time)
<p>5 Rounds</p><p>20/15 cal Ski </p><p>10 Box Jump Overs</p><p>5 Bar MU or Burpee Pull-ups</p><p>*rest 2 min between rounds</p>
Mobility
<p>Time Permitting<br />Roll your Glutes, Quads, Pecs and Lats<br />Pigeon and Childs Pose</p>