Workout of the Day: Wednesday, 11.20.13

TODAY! IT’S TODAY! The Stache Showdown is tonight from 630-9pm! 

Just in case you missed it, the Stache Showdown Heats, WODs, Standards, and Layout are all here.

Classes today will run at 6am, 7am, and 8am. Then we’ll be setting up for the evening!  Come out to watch 20ish teams throw down for Movember!  The gym will be open for athletes at 530pm but athletes should be ready to report for movement guidelines, etc. at 6pm.

Screen Shot 2013-11-18 at 3.50.14 PM

WORKOUT OF THE DAY:

MOVEMENT PREP:

Record and Chris’s Warm-up: 3 min lax ball hips
3 min lax ball shoulders
gastroc soleus stretch – 1 min/leg
then 3 rounds of the following:
30 seconds wrist stretches
spiderman steps with overhead reach (the ones where you start in plank position, step your foot outside both hands, then reach overhead with inside hand, then outside hand) – 5 steps/side
10 glute bridge raises

CONDITIONING:

“Bebop”
5 rounds of:
5 Jerks (155, 105#)
10 Box Jump Overs (24, 20″)

*Jerks may be split jerks, push presses, OR push jerks. If you cannot complete this with the rx’d load, choose a load that is about 70-75% of your best jerk or push press.

*On the jump overs, no open hip is required. 

In honor of tonight:

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