WARM-UP: PVC pipe warm up SKILL: Rope Climbs! WOD: “Bradley” (35min cut) 10 RFT: 100M Sprint (CTC run) 10 Pull Ups 100M Sprint 10 Burpees Rest :30

WARM-UP: Plyos WOD: Anniversary WOD Teams of 4 (35:00) 200 DU 800m run (each person runs a 200m sprint) 100 T2B 80 C&J (135/95) 800m run 200DU 2000m row  

WARM-UP: :30 drills: 2xs Jumping jacks Ring rows Good mornings Bar hang Calf stretch (:15 each) Baby squats SKILL: 4x’s 200m Sprint on Rower (rest 1:00 or while partner rows) WOD: 16 Min AMRAP 20 KBS (32/24) 15 Box Jump Overs (20) 10 V-Ups

WARM-UP: 200m Row 20 Kicks on back 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Pull Ups 7×3 Strict Pull Ups (1:00 Rest between sets) WOD: Chipper: (25min cut) 800 M Run 50 Sit Ups 600 M Run 40 DL (135/95) 400 M Run 30 Power Cleans

WARM-UP: 3 x 10 Monster walks each direction 2 Rds: Fence drills 10 Lunge to instep 10 Inch worm to PU 10 Air squats SKILL: Every 2:30 For 12:30 5 X 5 Back Squat @ 70% 1RM WOD: 15 min EMOM: Min 1: 20 WBS (20/14) Min 2: 15 LHPU Min 3: ME Double Under

WARM-UP: 200M Run 3 Rounds Cindy Group stretch SKILL: 4×10 Barbell Bent Over Row (10min) (125/85) WOD: 21-15-9 (15min) Squat Cleans(135/95) HSPU

WARM-UP: 400 M Run 3 Rds: 5 Ring rows 10 Lunges 10 Slsu :20 Bar hang SKILL: 3 Rounds (8:00): 200 M Run ME UB C2B pull ups WOD: 4 RFT: (16min cut) 12 UB Double KB Thrusters 20 Hollow Rocks 20 Mountain Climbers (each side) 200 M Run  

WARM-UP: 2 Rounds: 250M Row 10 Good Mornings 10 Baby Squats 5 Inch Worm to PU 10 SL Sit Up WOD: 2 Rounds of 2 min Stations w/1 min Rest: 2 Min: Max effort Cal on Airdyne (1 Min rest) 2 Min ME KBS (24/16) (1 Min rest) 2 Min ME Cal on Rower (1

Handstand clinic today with coach Meagan from 10-11:30! You have until 9:59 to sign up via ZenPlanner. WARM-UP: Plyos SKILL: 1.5 M Run TT (15min) WOD: 15min AMRAP w/ Partner: 20 Partner ALT. WBS 10 Partner Burpees 20 Partner Sit Ups w/med ball