WARM-UP: PVC: Pass Throughs Fig 8 Good Morning Hamstring Stretch SKILL: Shoulder Press: 10-8-6-4-2 WOD: Teams of 3: 4 Rounds Each: 1 CTC Sled Push each person (180/120) 400 M Run

WARM-UP: 400m Run Plyos 2 Rounds: 6 Burpee Broad Jump 10 Sit-ups 12 WBS 12 Ring Row WOD: “Fight Gone Bad-ish” 3 Rounds, 1:00 Per Station Back Squat (95/65) Pull Ups Power Cleans Sit-ups Calories on Bike (1:00 rest)