WARM UP Jump Rope Warmup PVC Warmup MOBILITY Coach’s Choice WOD 12 Min AMRAP 50 DU 10 Hang Squat Cleans (115/75)

WARM UP 400m Run Plyos ENDURANCE 800m Run 20 Slam Balls (30/20) 400m Run 20 Slam Balls 200m Run 20 Slam Balls WOD 500m Row then… 21-15-9 WBS (20/14) LHPU then… 21-15-9 Box Jumps (24/20) Hollow Rocks

WARM UP 400m Run 1 Set of Fence Drills PVC Warmup Barbell Warmup SKILL 12 Min to Work Up to Heavy 3 Position Clean (Hip, Hang, Ground) WOD 1 Min ME Burpees 1 Min Rest 8 Min AMRAP 5 FSQ (155/105) 5 Shoulder to Overhead 1 Min Rest 1 Min ME Burpees

WARM-UP Outdoor plyos – Focus on hips/hamstrings STRENGTH: 3 Rep Front Squat (12:00) *Aim to hit your 1 Rep from a few months ago for 3 Reps WOD: 3 RFT 400m Walking Lunges First Line and Back 10 Ground-to-Overhead Anyway (135/95)

HAPPY BIRTHDAY COACH DREW!!!!!! Be sure to wish our Owner and Head Coach a Happy Birthday today.  He turns the big 28 today! WARM UP Ladders MOBILITY 5 Part Hip x2 Banded Hip (3 Position) Partner Shoulder Stretching WOD 21-15-9 KBS (As Heavy as Possible) V-Ups **Curb to Curb Between Rounds

WARM UP 400m Run Plyos ENDURANCE 12:00 to Complete: 3 Rounds 250m Row ME Heavy WBS (30/20) WOD With a Partner: 4 Rounds for Time and Total Reps Partner 1: 400m Run Partner 2: Me Burpee Box Jumps

WARM UP Shuttle Run 3 Rounds: 10 Inch Worms + Pushup 15 Air Squats 10 Lunge Forearm to Instep PVC Warmup SKILL Kipping Skill Kipping T2B Kipping Pullup WOD 10-8-6-4-2 Pullup T2B 12-14-16-18-20 OH Plate Lunges (45/25) CASH OUT 6 Rounds Tabata Russian Twists w/Plate 3 Rounds Tabata Planks

REMINDER: Coach Ursula Papandrea will be back on her regular schedule today (9/30) and next Monday (10/7) from 4:30-6:30 PM.  You can register online or show up a few minutes early and get signed up here at the gym. WARM UP 400m Run Plyos PVC Warm-up for Snatch STRENGTH 5×5 Heaving Snatch Balance WOD For

Gym member Chris Walden’s brother, Stephen Walden, is launching a crowd funding campaign for his new start up company Bosse Tools. Check out this info below for more information and how you can help support his start up company.  Email Coach Nick with any questions you may have. “Industrial, age-old design meets ergonomic innovation.  Groundbreaking technology from Bosse

WARM UP Super Shuttle Run MOBILITY Foam Roll Lacrosse Ball Shoulder Work Barbell Quad Smash WOD 10 Min AMRAP 2nd Line and Back 10 Snatches (Any Style) (135/95) 2nd Line and Back 10 Clean and Jerks (Any Style) (135/95)