Thursday, December 4

"The most difficult thing is the decision to act; the rest is merely tenacity."

— Amelia Earhart

Announcements

• Asheville Poverty Initiative will host a “Community Celebration” TONIGHT at One World West on Haywood Road. Music, art, raffle, food, etc. Bring it! More details HERE.

Warm-up (NTE 10’)

3 Sets

20 Down Dog Shoulder Taps

12 Archer Ring Row Switch Holds 2sec/arm

10 Side Plank Powell Raise/arm

*move slow and deliberately

Strength/Skill

A1) Tall Kneeling Filly Press: 2111; 8-10/arm;

rest 60sec x 4 Sets

A2) Close Grip Parallette Tricep Push Up: 3011;

8-10reps; rest 60sec x 4 Sets

A3) Incline Bench Dumbbell Bicep Curl: 40X1;

8-10reps; rest 60sec x 4 Sets

After WOD, if time:

3 Sets:

15 Single Arm Banded Tricep Push Down R

15 Single Arm Banded Tricep Push Down L

WOD

3 Sets

Row 125/100m

10 GHD Sit Ups (Med Ball Sit-Ups)

Row 125/100m

10 Sit Ups

Row 125/100m

rest walk 2-3mins between sets