Last Friday’s Concert @DC in Full

Reminders:
1.  Wednesday night Cocoa and Cramming:
We are offering a 1 hour class that will allow students to achieve up to 2 full make up days in PE.
The reason its 1 hour is so they can spend the 2^nd hour in another class they need help in.
Our Class will be held from 6:00-7:00pm
2.  Final Binder Check – Wednesday
3.  Final is on Thursday Morning @7:50am
4.  You are graded on everything you do from the moment you step on campus.
5.  This day is 10% of your Grade
6.  All Make up forms are due today – Wednesday December 19, 2012 @ 8:00am

Today will be an explanation of Fight Gone Bad as well as a Demonstration.
The rest of the period is yours:
Goal setting for FGB
Max

Leave comments and feelings about:
The Class
Your Goals – Completed?
Are you coming Back?

Warm Up
3 Rounds:
10 Push Ups
10 DeadLift
10 Box Jumps
10 Sit Ups

Overhead Squat 5×5
SDLHP 3×15

WOD – “Yancey
7×1 Snatch
7×1 Clean
7×1 Pull

Advanced lifter may choose to begin with 40kg
Add Weight each rep

Core
Plank or Prone Isolation 5×30 sec

http://www.youtube.com/watch?v=0hHkafYHamQ

http://www.youtube.com/watch?v=D_FUg2wHhk8

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Mats
Ladders

Depth Jumps x10

5 Rounds
200m Sprint
50 Air Squats Set #1
40 Air Squats Set #2
30 Air Squats Set #3
20 Air Squats Set #4
10 Air Squats Set #5