WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel

WARM UP: 200m Row 1:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps 20 Walking Lunges SKILL: Into WOD WOD: 10 RFT 200m Row 30

Mission will be closed tomorrow. If you plan on doing Murph on Monday it is highly advised you take a rest day and hydrate.  

WARM UP: 200m Run Fence drills 2 x 20 Monster Walks in all directions 2 Rounds: :30 Bar hang 10 Hollow to arch rolls 10

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Barbell thrusters :30 Bar Hang 10 Hollow/Arch

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups (modify with neg. Ring row)

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch (open shoulders!!) 3 Rounds of:

WARM UP: 3x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 6 Box/Downdog HSPU 8 Pass throughs 10 PVC OHS

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