We invite all MCFSA members to the Bignall send off brunch at 11:00.  WARM-UP: 400m Run Light KB: 10 Russian KBS 10 Goblet Squats 10 Inch worms to push up WOD: 20 Min AMRAP: 20 KBS (24/16) 20 Mountain climbers (each side) 20 Straight legged sit ups 400m Run

WARM-UP: Outdoor Plyos :30 Bar hang 10 Inch worms with a push-up 3 Rounds of Cindy   WOD: Partner Chipper: P1: 200m Run p2: Preforms the Chipper until P1 returns from the run 100 Front Rack Lunges (115/75) 60 Push Press 50 TTB 40 Front Squats 30 Burpees  

WARM-UP: 200M Run 3X’s 20 Lunges 10 Air Squats 10 Ring Rows SKILL: 12 Minute EMOM w/partner: 10 Back rack lunges (alternating) (155/115) *Alternate rounds with a partner (each person does 6 rounds) WOD: 15 Minutes with a partner: P1: 200M Run P2: AMRAP 5 Pull ups 7 OHSQ (115/75) 9 V-Ups    

WARM-UP: PVC warm up 20 Push ups Partner stretching WOD:  “JT” 21-15-9 Handstand push-ups Ring dips Push ups

WARM-UP: Plyos SKILL: SLED WORK!! Teams of 3 or 4: 4 X 1:00 Max effort sled push (90/50) WOD: 14 Min AMRAP: 10 Pull-ups 20 WBS (20/14) 200m Run

WARM-UP: 3 Min: 20 Jumping jacks 20 Seal jumps 20 Air squats 20 Straight leg sit ups Burgner warm-up SKILL:   Kettlebell Floor Press 3X12 floor presses WOD: For Time (20:00) 50 DUs 30 Sit-ups 20 Power snatch (95/65) 50 DUs 30 Sit-ups 15 Power Snatch 50 DUs 30 Sit-ups 10 Power Snatch

WARM-UP: 3 Rounds of :30 drills Jumping jacks Lunges Bar hang Squats Push-ups SKILL: 4X8 Bulgarian Split Squats (Each leg) WOD: 3 Rounds for time: 10 Squat clean (115/75) 15 Pull-ups 20 V-Ups 400m Run

WARM-UP: 3X’s 10 PVC pass through 10 Good mornings 10 PVC OHS 5 Inch-worms to a push-up SKILL: PVC game WOD: 20 Min EMOM M1: 12 KBS M2: 10 Goblet squats M3: 8 Burpees M4: Shuttle run

WARM-UP: Jump Rope Outdoor plyos SKILL: 1 Mile run for time WOD: Chipper (25 Mins) 10 Plate G2O 10 Plate OH lunges 10 Russian Twists (each side) 200m Run 20 Plate G2O 20 Plate OH lunges 20 Russian Twists (each side) 400m Run 30 Plate G2O 30 Plate OH lunges 30 Russian Twists (each side)