HAPPY THANKSGIVING!! Open gym from 7-9am.  Please come and give yourself time to complete the wod by 9am.  We will be closed Friday and Saturday. Today we are going on a progressive dinner to some of our favorite Houses.  ENJOY! For Time: Angie's House 20 Pull-ups 20 Push-ups 20 Sit Ups 20 Air Squats Helen's House 400 m Run 21 Kettlebell Swings 53/35 12 Pull-ups Fran's House 15 Thrusters 95/65 15 Pull-ups Nancy's House 400 m Run 15 Overhead Squats 95/65 lbs Kelly's House 400 m Run 30 Box Jumps 24/20 30 Wall Balls 20/14   Mobility WOD:

1. Lateral distraction of hip - place band on rack about knee height.  Place band high in hip.  Step away from rack sideways so the banded hip is closest and non-banded hip is furthest from rack. Squat down into deep squat.  Keep the foot active, not allowing the arch to collapse.  Start with foot turned inward and rock knee in and out. Slowly move foot through neutral then turning out while rocking the knee in and out(adduction and abduction of hip while in flexion). Spend 2 minutes on each hip.  This is best done before WOD.
2. Wall assisted QL smash -using a lacrosse ball smash the quadratus lumborum, which runs from the base of the rib cage to the top of the pelvis.  Lie on your back with your bottom as close to the wall as possible to create a deep squat position with your feet on the wall.  Place the lacrosse ball next to the spine, below the ribs.  Smash all areas slowly the ball laterally and down. When you find tender/painful areas, floss the QL by further externally rotating leg, internally rotating leg and bringing knee to chest. If an area is too tender to bear your weight.  Contract the back and hold breath for 4-5 seconds.  Relax back and exhale for 8-10 seconds. Repeat until tissue changes. Spend about 2-3 minutes on each side.
3. First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Floss by moving arm up, back and out. Move lacrosse ball from base of neck to mid clavicular line. Smash until you find a sore or tight spot, then floss. Push the weight of your body into the lacrosse ball as you smash and floss. This will help the overhead position