Workout for 11-18-16

Warm-ups Emphasis

pistol skill/flexibility development

Tri-Modal Conditioning, Long Duration

“Arun Goes to California”
For time,
 80 cal(ifornia) row (70 for girls)
 80 front squats
 80 bar hops
 80 sumo deadlifts
 80 burpees to target

RX for FS/SD: 95 boys, 65 girls.
SC for FS/SD: Something LIGHT

After-Hour Accessory Exercise

Rotator cuff: Spend 10 minutes on a CrossOver Symmetry protocol

After class: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before class: Get a PVC pipe; maybe wrist wraps.