WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30

See y’all tomorrow for a fun one!!!!  

WARM UP: 200 M Run 10 Baby Squats 5 Push Up w/ :3 Negative 2 Rounds: 10 Russian KBS 10 American KBS 10 Goblet Squats

WARM UP: 200m Run 1:00 Bike 1:00 Row 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: Into WOD WOD: 3 RFT 500m Row

WARM UP: CTC Run 10 push ups 10 Squats 3 Wall climbs CTC Run 5 Push Ups w/ :3 negative 10 wall Squats 2 Wall

WARM UP: 1 Set Fence drills 2 X 10 Reach throughs 10 Banded GM :30 Cobra stretch 10 Russian swings 10 KB DL 10 SLSU

WARM UP: 200m Run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges

WARM UP: Plyos SKILL: Into WOD WOD: 6 Rounds (Waterfall 2 person groups) 200m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BXJ (20/16)