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

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

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

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

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

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

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

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