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Wednesday 11202013

Announcements

  • 10% OFF!!!   For the month of November all SFH Fish Oil is 10% off.  Our next pre-order will be going out November 25th! 
  • There will be no regular classes this Saturday due to the Turkey Throwdown starting at 9am – 3pm (tentative) 
  • Save the Date!  The next Family Friends Day is December 4th for all classes!   
Handstand Practice!
Handstand Practice!

Fitness

A.  3 Sets

7 x Push Presses (Ground)

90 Sec Max Meter Row

2 Min Rest

B.  AFAP

10 – 1 Ladder

Heavy Russian Swings

Close Grip Push-ups

30 x Double-unders after each set (2:1) 

15 Min Cap 

Performance 

A.  3 Sets 

7 x Push Presses (Ground) 

90 Sec Max Meter Row 

B.  AFAP 

10 – 1 Ladder 

Russian Swings @ 2 pood/1.5 pood 

Close Grip Push-ups (Dips Optional) 

30 x Double-unders after each set (2:1) 

15 Min Cap 

Sport 

A.  3 Sets 

12 x UB Push Presses (Ground) 

90 Sec Max Meter Row 

B.  AFAP 

30 x T2B (Buy-in) 

then…. 

10 – 1 Ladder 

Russian Swings @ Heavy as possible 

Ring-dips 

30 x Double-unders after each set 

15 Min Cap 

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