WARM-UP: 200m Run :60 Couch Stretch per leg :60 Pigeon stretch per leg 10 Inch worm 200m Run SKILL: Pistol Work: 3 sets of 20 Pistols (10 each leg) WOD: “Rowling” Every athlete will have 10 attempts to Row 100Ms. If they score anything +/- 100, the score is how many over or under 100

WARM-UP: 20 Jumping jacks 20 Squats 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: Banded Shoulder Stretching Banded Hip Stretching 2X20 Monster band walks each direction WOD: 5 Sets for Time: 5 Rounds of: 1 Shoulder Press 5 FSQ

WARM-UP: 800m 2 Person relay Stretching WOD: 8 Rounds Rounds – 1,3,5,7 15 WB (20/14) 1 Shuttle Run Rounds – 2,4,6,8 15 T2B 15 Cal Rower

WARM-UP: Ladders Stretching SKILL: 4 Outdoor Shuttle Runs WOD: 24:00 EMOM M1: 7 Thrusters (45/35) 14 Double Unders M2: 8 Thrusters 16 DU M3: 9 Thrusters 18 DU M4: 10 Thrusters 20 DU M5: CTC Sled Push (90/50) M6: Rest Repeat 4 Times:

WARM-UP: :30 drills Jacks Lunge to Instep Right Lunge to Instep Left Seal Jumps Gate swings Handstand Hold Push ups Cobra to down dog Inch Worms Knee above the hip on bar SKILL: 10:00 to Practice Handstands 1. Donkey Kicks – On the ground or box – 3 x 10 2. Hold Handstand: – 3

WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back 20 Vertical Med Ball Throws outside PVC: 15 Pass Thru 10 Fig 8 8 Push Press 8 Push jerk 8 Split Jerk SKILL: 5 x 3 Split Jerks with a :03 hold in the catch position for each rep Rest :60-:90 between sets WOD: 8:00 AMRAP

LADIES! A League of Their Own compeition registration opens today at noon. Grab your 2 partners and sign up for the RX or Scaled devision. WARM-UP: Plyos PVC Pinwheel/Box jumps WOD: For Time (including rest time) 500m Row 10 FSQ (135/95) (2:00 rest) 400m Row 8 FSQ (155/105) (2:00 rest) 300m Row 6 FSQ (185/125)

WARM-UP: Plyos Stretch SKILL: 7:00 AMRAP of FUN WOD: Death By Strict Pull ups (10 Rounds) M1: 3 strict Pull up + 5 WBS M2: 4 Strict Pull ups + 5 WBS M3: 5 strict pull ups + 5 WBS ……..

WARM-UP: 200M Run 20 Jumping Jacks 20 Lunge Jumps 20 Vertical Squat jumps (go for height, landing back into the squat) Banded Shoulder Stretching Banded Rack Stretching WOD: “Fresh Friends” 20:00 Running Clock 0-5:00 400m Run Max Power Snatches (95/65) 5:00-10:00 400m Run Max Push Jerk (135/95) 10:00-15:00 400m Run Max Hang Power Cleans (135/95)