Holiday Parties and More.. Friday

THERE WILL BE A 9AM CLASS TOMORROW IF YOU DO NOT WANT TO RUN THE 5K.

*DON’T FORGET THAT TONIGHT IS MIKE AND GABI L.’S HOLIDAY PARTY.  ADDRESS IS 207 MILITIA COURT YORKTOWN VA. 

*ALSO SATURDAY MORNING IS THE 5K RUN FOR THE FOOD BANK. MEET AT THE MARINER’S MUSEUM PARKING LOT REGISTRATION BEGINS AT 0730, RACE STARTS AT 0900.
*SATURDAY NIGHT IS SANDI’S HOLIDAY PARTY. THE INFORMATION IS ON THE LEFT SIDE OF THE BLOG.  HOPE TO SEE YOU ALL OUT IN YOUR UGLY SWEATERS!
GROUP WARMUP
Max DU’s in 5 mins
3 min Deep Squat Hold
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WOD
2 Options:
1. Complete yesterday’s WOD if you didn’t get a chance to do it
2. KB Swing-Breath Ladder 1-15   (70/55)
Execute 1 KB swing take 1 deep breath, 2 swings 2 breaths, 3 swings 3 breaths up to 15 swings 15 breaths.
*This is not for time it is to help maintain control
rest 5 mins
4 rounds for time:
10 GHD situps
10 Back Ext
rest 30 sec.
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