BUY-IN: Plyos :30 Bar Hang 15 Squats 5 Burpees Strength WOD: 5min AMRAP of Pull-ups *1min REST 3min AMRAP of Squat Cleans @ 75% of 1RM WOD: 3RFT (20min Cutoff)

Make sure that if you haven’t registered for the affiliate team yet that you do it soon!  You only have until next week to do so.  Don’t wait until the

BUY-IN: :30 Drills (x2) Jacks Squats Straight Leg Sit-ups Push-ups 400m Run Endurance WOD: 1000m row TT Men > 4:00 = 25 burpees Women > 4:30 = 25 burpees *REST

In honor of Valentine’s Day, Coach Junior designed a workout specially for this occasion! BUY-IN: Plyos Mobility WOD: Lunge Stretching Lacrosse Ball on Shoulders/Chest WOD: For Time: (25min Cutoff) 100

BUY-IN: 2 Rounds: 250m Row Fence Drills :30 Bar Hang Strength WOD: 3 Rep Max Front or Back Squat (10min) WOD: 5 RFT (20min) 5 Squat-Cleans (155/105) 10 Pull-ups 15 Box

BUY-IN: :30 Drills (x2) Arm Circles Jacks Seal Jumps Squats Gate Swings Strength WOD: 10 x 2 Banded Deadlift 50% of 1 RM on Bar + 25% of 1RM in

BUY-IN: Plyos Mobility WOD: Foam Roller Shoulder Warm-up WOD: 20min AMRAP 50 LHPU 40 Toe-to-Bar 30 Chest-to-Bar Pull-ups 20 V-ups 10 Handstand Push-ups *Keep your intensity level up.  If you start

BUY-IN: 20 of Each: Pelvic Raises/Kicks/Table Tops Around the World InchWorm to Scorpion Stretch Endurance WOD: 16 x :20/:10 for total Distance WOD: 15min AMRAP 12 SDHP (95/65) 200m Run/Row 12

BUY-IN: 3 Rounds: 200m Row 20 Gate Swings 1 Set of Fence Drills Mobility WOD: Wall Stretch Banded Ankle/Squat Hip Flexor Stripping WOD: 21 – 15 – 9 (20min Cutoff –

Make sure to register for the Open and vote for team captains! BUY-IN: 400m Run PVC Warm-up 5pt-Hip Overhead Squat Review Strength WOD: 3 – 3 – 3 – 3