WARM UP: 200m Run 10 Walking Lunges with a twist 10 Lunge to instep 5 Squats with single arm OH rotation 5 Baby squats 5 Burpees 10 Jump Lunges 10 Jump Squats SKILL: Set up for WOD WOD: “Josie” with a partner (32:00) 1 mile run (Alternating 400m) ———— 3 Rounds 30 Burpees (alternating each

WARM UP: 1:30 Bike 5 Walking inch worms 10 False Grip Ring Row :15 Top of Ring Support :10 Bottom of Ring Support 10 Downward dog HSPU SKILL: Every 2:00 for 10:00 2 Strict Press + 4 Push-Press + 6 Push-Jerk WOD: 20:00 EMOM M1: :40 Bike M2: 8-12 HSPU M3: 10 Box Jumps M4:

WARM UP: 2 Rounds 200m Run 100m Row :60 Couch stretch each side :60 Pigeon stretch each side 2 Rounds: 100’ KB Crossbody Carry 10 Curtsy Squats 10 Single arm ring row SKILL: Into WOD WOD: “Boat Race” 3RFT 500m Row 400m Run (3:00 Rest)

WARM UP: 2:00 Jump Rope 2X: :30 T Spine opener w/WB and plate 10 Prisoner Squats 10 Bottom of squat plate extensions 10 Drinking Birds 20 Ice Skaters SKILL: Every :90 for 7:30 3 Deadlift @ 80% of 1RM DL WOD: 10 Rounds 1 Rope climb 10 WBS 30 Double unders  

WARM UP: 200m Run 2 X 10 PVC Pass Through 10 PVC OHS against rig 10 Dynamic GMs 10 BB DL 10 BB OHSQ 20 Bird-dogs WOD: “Nancy” Sprints 5 RFT 500m Row 15 Overhead Squats (95/65)

Don’t forget Mission will be closed tomorrow and Sunday as we host a Level 1 seminar. Place join us at Boerne Municipal pool for a members only swim WOD from 9am-10am. Doors open at 8:30 Address: 106 City park road 78006  

WARM UP: 10 Single arm upright DB row to external rotation 10 Box Step Off to a power landing 10 SLSU 25 Banded Pull Through SKILL: 12 mins to build Hang power clean 5-3-1-1-1 WOD: 12 min AMRAP 200m Run 12 Weighted Sit ups 6 Hang power

WARM UP: 2 Rounds 10 Lunge to instep 10 Baby Squats 10 Cossack Lunges total 10 Ring Rows 10 Scapular pushups 10 Bottom of squat plate extensions SKILL: Every :90 for 7:30 5 BSQ @ 65% of 1RM WOD: PERFECT, STRICT “Cindy” 20 Min AMRAP 5 STRICT pull ups 10 PERFECT push ups 15 PERFECT