WARM UP 200m Run 1 Set of Fence Drills 10 Air Squats :30 Squat Hold 10 Inch Worms :60 Plank Hold Brief Everett Warm-up MOBILITY Coach’s Choice WOD 10 Rounds: 5 Toes 2 Bar (or V-ups if you’re hands are shredded…) 10 LHPU 15 Jumping Squats

WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Lunges then… 3 Rounds of Cindy Quick Plyos ENDURANCE 2:00 ME Shuttle Run (Across Parking Lot & Back) (1:00 Rest) 2:00 ME Shuttle Run WOD “Nate” 20 Min AMRAP: 2 Muscle Ups (6 Chest to Bar Pull-ups) 4 HSPU 8 KBS (32/24)

#ALOTO 7 FEB 15 WARM UP 3 Min Jump Rope 20 Reps Each of: Pelvic Raises 1 Leg Pelvic Raises Straight Leg Kicks Scorpions Push-ups SKILL 10:00 to Complete 3 ME Sets of: Toes 2 Bar Double Unders WOD 30-20-10 1-Arm Overhead KB Lunges (24/16) (30 Total) Walking Lunges (30 each leg) LHPU

WARM UP 200m Run Indoor Plyos 20 BSQ w/Barbell 20 Good Mornings STRENGTH 1 Rep Max Deadlift * Heavy But Perfect WOD 14 Min EMOM Odd: 7 Deadlifts @ 60% of 1RM Even: 12 WBS (20/14)

If you or someone you know is interested in judging, Trinity Competitions is paying their judges for working the competitions. The next two competitions are Sept. 13th and Nov. 8th here in SA. Please fill out the form below if interested as they need good people to serve the community! Trinity Competitions Judging Form Thanks, –

Some of you know that the Duality competition brought to you by Trinity Competitions was sold out in minutes, but there will be another 50 spots opening up soon! Please pay attention to the website below for updates and an opportunity to register. We already have I believe 7 or 8 teams registered! Support Mission

WARM UP 200m Run Ladder Drills MOBILITY Coach’s Choice WOD 10 OHSQ (155/75) Rx+ (135/95) 15 T2B 800m Run – Meet Our Newest Front Desk Host: Isabel

WARM UP 400m Run Plyos ENDURANCE / WOD Part 1 (0:00 – 12:00) 1 Mile Run Part 2 (12:00 – 16:00) 30 Burpees to a Target Part 3 (16:00 – 25:00) EMOM Complete: 8 WBS (20/14) 5 LHPU

WARM UP 3 Rounds: 200m Run 1 Round of Cindy SKILL Jerk Technique – 12:00 WOD “Helen” 3 Rounds: 400m Run 21 KBS (24/16) 12 Pull-ups

Our first rendition of “Final Friday” was a HUGE success!  We had over 50 people show up for our first Yoga class with our amazing new Yoga Instructors.  We couldn’t be more proud of our community for showing their dedication and passion for health and fitness by supporting Mission at community events.  So, thank you