Costumes are welcome and encouraged during your class tomorrow. Just make sure you are able to move! WARM-UP: 2:00 Jump rope warm up 2X 5 Slow Squats :30 Bottom squat hold 8 PVC OHS 8 PVC FSQ 8 PVC GM 8 PVC PP SKILL: WBS Challenge- EMOM for 10:00 Odd: 15-20 UB WBS Even- 25-50

WARM-UP: Plyos 20 Pvc pass through 20 Pvc fig. 8 20 Pvc GM Slam Ball Throws SKILL 4 sets of 4 Overhead Lunges WOD: Teams of 3 50 Cal row 18 Burpees 50 Cal Bike 18 Burpees 40 Cal row 18 Burpees 40 Cal Bike 18 Burpees 30 Cal row 18 Burpees 30 Cal Bike

WARM-UP: 2X: 200m Run :60 Couch stretch (each leg) :30 Bar Hang 10 Squats with red band Stretch SKILL: 5 FSQ every :90 for 9:00 minutes WOD: 5 Rounds 5 Push Press (165/115) 10 Burpee box jumps (all 20”) 15 Pull ups (rest 1:00)    

WARM-UP: 2 X: 1 Set fence drills 20 Red band pull aparts 20 SLSU SKILL: Superset X 4: 12 Weighted Step ups w/KBs (6 each leg) 10 Bent over rows with a BB (start around half body weight, plus or minus) (:60) WOD: Teams of 2 20 C2C Sled pushes (90/50) (alternating) 80 Synchro hollow

WARM-UP: 3 Rounds: 5 Burpees 10 Pull ups 15 Squats SKILL: Rope Climbing Practice WOD: 20 Min AMRAP 1 C&J (135/95) 10 Push-ups 15 WBS 2 C&J 10 Push-ups 15 WBS 3 C&J 10 Push-ups 15 WBS 4 C&J 10 Push-ups 15 WBS 5 C&J 10 Push-ups 15 WBS Etc….  

WARM-UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band Stretch SKILL: Building in weight (12:00) 3 Behind the neck PP to 3 OHS (5-6 working sets) WOD: For time: 500m Row ————— 3 Rounds for time: 1 Shuttle run 20 V-ups 15 Ring rows —————- 600m Run

WARM-UP: 3:00 Jump Rope 2X: 5 of each Squats with band: slow, normal, fast, jumping 15 Good mornings :30 HS Hold 10 Push ups WOD: CrossFit GOLF! (35:00) 30 Deadlifts (3) (185/125) 30 HSPU (5) 30 Pull-ups (3) 50 Push-ups (3) 50 Front Squats (5) (155/105) 60 Doubles Unders (4) 50 WBS (4) (20/14) 30

WARM-UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: 6 min EMOM: Hip squat snatch + Hang power snatch WOD: 12 Min AMRAP 200m Run 12 BB Back rack lunges (135/85) (total) 12 Ring Dips

WARM-UP: 1 Shuttle Run 15 Good mornings 2Xs: 15 Squats with a 15lb plate 15 Push-ups 15 Sit ups 3 Wall Walks SKILL: Shoulder Taps 3 Sets of 40 (20 each arm) WOD: AMRAP in 30 min: 25 Cal Bike 1 min rest walking 100 DU 1 min rest walking 800m Jog 1 min rest

WARM-UP: 200m Run Outdoor Plyos 10 Lunge to instep WOD: 10:00 to complete: 20 Back Squats (135/95) – 45% roughly 20 Back Squats (155/105) – 55% roughly 20 Back Squats (185/125) – 65% roughly *No Racks. From the Ground. 1 Bar. 3:00 rest 10:00 to Complete 20 Push Press (135/95) – 50% roughly 20 Push