WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Hollow/Arches PVC: Pass thru Fig 8 OHSQ SKILL: Handstand work! WOD: “Rich” (22:00)

WARM UP: 250m Row 1 set of fence drills 10 Walking Lunge and Twist 10 Spider Walks 10 Baby squats 5 Slow squats 5 air

WARM UP:1 c2c run10 Russian Swings5 Inch Worm+ Push Up1 c2c run10 Lunge to Instep10 OH Lunges w/ KB1 c2c Run:30 Squat Hold10 Ait Squats10

WARM UP: 2X: 200m Run 5 Burpees 10 Ring Rows 10 Spiderman crawls 20 Banded pull aparts SKILL: Bench Press Superset 5 Bench presses 200m

WARM UP : 2 X: 200m Run 10 jumping squats 10 PVC pass throughs 10 PVC GMs SKILL: BB warm up WOD: 10:00 to Complete

WARM UP: 2x’s :30 drills Air Squats Good mornings Lunge to instep R Lunge to instep L Push ups Free Stretch 1min SKILL: 12 min

WARM UP: Plyos SKILL: Set up for WOD WOD: 2 Rounds of 10:00 min AMRAP: 3:00 rest between ea. round 8 Toes to bar, 8

WARM UP: Plyos SKILL: Into WOD WOD: Team of 3 Waterfall style Each athlete must complete 4 rounds 400m Run 20 KB swings ( 24/20

WARM UP: 2 sets 1 Set fence drills 10 Pass thru 10 good morning 10 PVC push press 5 inch worm to push up 10

WARM UP: Everett WU SKILL: Post WOD mobility WOD: “ Mary” 20min AMRAP 5 Handstand Push ups 10 pistols 15 Pull ups