WARM-UP Ladders 2 Rounds: 10 PVC Pass Throughs 10 PVC Back Squats 10 PVC Good Mornings 10 PVC OHS STRENGTH Ring Dips, 7×7 WOD 30

WARM-UP 400m Run 5:00 Jump Rope SKILL WORK 3 x 30 Banded Good Mornings 5x Max Effort Ring Hold (:60 Rest Between Efforts) MOBILITY WOD

BUY-IN: 400m Run 200m Run backwards Coaches PVC Warm-up Endurance WOD: 5 x 250m Row (all out sprints) WOD: For Time: (20min cutoff) 50 AbMat

WARM-UP 2x 200m Row Fence Drills Wall Squats 10 PVC Pass Thrus SKILL Max Turkish Get Up WOD 5 Rounds For Time: 10 KBS (24/16)

WARM-UP 400m Run Everett WU 3 Rounds of Cindy STRENGTH Weighted Step Ups Males: 24” Box/135 lbs Females: 20”Box/95 lbs WOD For time: 75 Snatches

WARM-UP 3 Sets: 10 PVC Pass Thru’s 10 Ice Skaters 10 Figure 8’s 10 Lunges (Each Leg) w/PVC 10 BSQ w/PVC 10 OHSQ w/PVC STRENGTH

Today is Matt Molak’s 50th Birthday and we chose to do the “Filthy Fifty” WOD today in honor of his birthday.  Matt is a regular

BUY-IN: 500m Row x 2: 8 Lateral Lunges 8 Baby Squats 8 Jumping Squats 8 Frog Jumps 8 Vertical Jumps Endurance WOD: 5,000 meters rowed

WARM-UP: 200m Run/Row Bear Crawl Length of Gym Burpee Broad Jump Length of Gym 30 Air Squats 40 DU/20 DU Attempts 200m Run/Row SKILL: Hip

I hope everyone had a great weekend and enjoyed the opportunity to have open gym on Saturday morning!  Make sure to let the coaches know