WARM UP Curb to Curb Run 1 Set of Fence Drills Curb to Curb Run Plyos ENDURANCE 20-40-20 Shuttle Run x 4 (2:00 Rest Between Sprints) WOD With a Partner

WARM UP 15s Inch Worms :30 Drills: Run Jumping Jacks Lunges Air Squats Straight Leg Situp SKILL 10 Min Double Under Work or 300 DU for Time WOD 10 Min

It has only taken weeks to get these shirts in, but they are finally here!  If you have pre-ordered one, they are available for you to pick-up!  If you didn’t

WARM UP 400m Run 1 set Fence Drills 20 Pelvic Raises 20 Scorpions 20 Pushups 20 Lunges Each Leg STRENGTH Every :30 for 4 Min – Perform 1 Squat Clean

WARM UP 400m Run 3 Rounds: 20 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Inch Worms STRENGTH 12 Minutes to Find Max Thruster From the Ground WOD

NOTICE: Coach Ursula will NOT be holding an OlyStrong Class this upcoming Monday (9/23).  There will be classes on 9/23 and 10/7 to make up for this class. 2ND NOTICE:

WARM UP 800m Run Plyos ENDURANCE 1000m Row for Time Curb to Curb Sled Push for Time WOD 3 Rounds: 21 Thrusters (75/55) 400m Run

WARM UP Shuttle Run + Burpees :30 Drills SKILL Sumo Deadlift Technique WOD 21-15-9 Sumo Deadlift (225/155) Bar Over Burpees Hollow Rocks CASH OUT ???

WARM UP 3 Rounds: Curb to Curb Run 5 Strict Pullups 10 Lunges 15 Overhead Squats w/PVC STRENGTH 12 Minutes to Find 1 Rep Max Floor Press Then 1 Set

WARM UP Quick Plyos PVC Warmup Jerk Warmup STRENGTH 12 Minutes to Work up to 1 Rep Max Jerk WOD 1 Min ME C2B Pullups (RX+: Muscle ups) 3 Min