Thursday, 11.9.2017

Warm up & Mobility

Alternating EMOM X 10

Minute 1: 12 Hollowbody Straddle Rocks

Minute 2: 15 second L-sit hold, arms down (on parrallettes, matador, boxes etc.)

Metcon:

3 Rounds For Time:

8 Pull-ups

8 Ring Dips

400m Run

    *15 minute timecap

Box Brief

**SAVE THE DATES**

Saturday/Sunday Nov 11/12- USAW Level 1 Sport Performance Course

NOVA Strength Class-Nov 6- Dev 6 

Toys for Tots Collection -through Dec 10

SuperNOVA IV: A New Hope- Internal Throwdown and Christmas Potluck-Dec 16

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