Closed for Easter Sunday

WOD: *teams of 2 6 alternating rounds: 12 box jumps 21 dumbbell front squat 500 meter row

SKILL: 18 minute emom: minute 1: 2 push jerks (:03 pause landing) minute 2: 20 air squats minute 3: 8/8 briefcase kb dl WOD: *gymnastics closer 3 rounds: 50 foot handstand walk or 30 handstand shoulder taps accumulate :10-:15 chin over bar hang :30 front scale right leg :30 back scale right leg :30 front

SKILL: 3 rounds super set: 8 dumbbell suitcase split squat (per leg) 2 curb to curb single arm kettlebell farmers carry (rest :60) WOD: 1000 meter row then 3 rounds: 9 power cleans 4 front rack lunges then 500 meter row

SKILL: 12:00 to complete: 5 sets of 5 snatch balances WOD: every minute for 8:00 5/3 ring muscle ups 2 deadlifts

SKILL: push press 12:00 to complete: 6 reps @ 70% 3 reps @ 80% 3 reps @ 80% 3 reps @ 80% 3 reps @ 80% WOD: unbroken and strict “fran” 21-15-9 unbroken thrusters strict pull ups

SKILL: tempo back squats: 3 sets of 6 reps WOD: 16 minute amrap: 12 weighted step ups 200m run (2:00 rest)

WOD: *teams of 2 for time: 100 calorie assault bike 50 wall ball shots 50 med ball lunges 50 push-ups 100 kick-downs 50 push-ups 50 med ball lunges 50 wall ball shots 1000 meter row

Community Day – Bring a Friend! We would love to meet your friends and introduce them to our community at Mission!  Please have them pre-register so that we can provide a better experience for them! WOD: 4 rounds for time: 200m weighted run 15 pull up 30 sit-ups 15 burpees