Wednesday 11/30/16

Wednesday 11/30/16

MVMNT Winter Social (Media) – Apparently, some of you either aren’t my friend on FB (Hey, I’m Ivy) or, gasp, don’t use any social media at all. Not to worry, you can RSVP directly to the party right here. Or, even better, let’s be social media pals!

Don’t forget, our holiday parties call for your festive best dress and we’re asking everyone to bring a small tasting (appetizer size) of your favorite dish for sharing.

Shoutout to Level 4s – Level 4s who complete the workout exactly as prescribed will get their numbers posted. You’ve earned it. You move well. You don’t cheat range of motion or rep count. We love seeing your Rx scores on the whiteboard. And we’d like to see more. If you’ve been feeling a little too comfortable in your Level 3 world, you need to start thinking about moving up. Test dates will be announced soon. But make the decision now.

The Clock is Ticking – I thought for sure this video was going to be about getting your gymnastics skills up to standard for the Open. Turns out, it’s way better than that.

I usually don’t click through on YouTube videos. But if it’s Carl Paoli’s friend, you know someone is going to be doing amazing with their body.

Warmup
Speed Ladder

Hip Mobility Series
10 Downdog Push-ups

Conditioning

“Break”

E4MOM – 20 Minutes

Level 3/4

Double Unders
Wall Balls
Box Jumps (NO REBOUNDS – YOU MUST STEP DOWN)

L4 – 50 DU, 20 Unbroken WB, 20 BJ
L3 – 20 DUs if you can’t string them, 20 WB, 20 BJ

Level 0-2

Wall Balls
Box Jumps
Jump Rope

L2 – 15 WB, 15 BJ, 60 seconds DU practice or singles
L0/1 – 12 WB, 12 BJ OR 20 yd broad jumps, 60 seconds single unders