Monday 151123

-- David aka Bama

— David aka Bama

Thanksgiving Turkey Burner WOD times will be at 7a and 9a ONLY. Gooble, Gooble.
Black Friday WOD times will start at 0630am and will be regular morning schedule after that. Afternoon class times will be 415p and 515p ONLY. 

Dynamic Warm-Up – Mobility
Prepare to honor…
HERO-LungerScott_Scooter_th

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

WOD: “Scooter”
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 Double-unders
15 Pull-ups
15 Push-ups
100-meter sprint
Then
5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full
round is completed.

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:
A. Back Squat
7-5-3-3-1-1-1-3-3-5-7

B. EMOM x 6
1 Clean + 1 Hang clean + 1 Jerk @ 65% of 1RM climbing if feeling good

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