What the board should look like!!!!

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– waiters walk to suitcase lunge
– TGU 1/side
– ring rows

Then

A.Hang squat clean skill work (people with good technique build to 1RM)
+
Cindy 20 min amrap
5 pull ups
10 push ups
15 air squats

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-WINTER MELTDOWN COMPETITION
SCALED COMPETITION DECEMBER 14
EVERYONE AT SRCF SHOULD BE SIGNIN UP FOR THIS..TRY SOMETHING NEW!!AND IT WILL ALL BE DOABLE. LETS SEE SAVIN REPRESENT!!!
-FRIENDS AND FAMILY
STILL EVERY SATURDAY AT 10AM AND EVERY WEDNESDAY DURING THE 6:30PM CLASS. SO BRING THEM OUT AND SHOW THEM WHAT WE DO!!
-NOVEMBER 9th ONE YEAR ANNIVERSARY!!! 8am-12pm! THERE WILL BE A CHARITY PARTNER WOD FOR HOPE FOR PAWS. SO BRING FIDO ALONG ON A LEASH AND HAVE A GOOD TIME.