CLOSED

Last class of the day is 12:00pm! WARM UP: 20 Jumping jacks 20 Seal jumps :60 Couch stretch R :60 Couch stretch L :60 Downward dog stretch 3 Rounds of  Cindy SKILL: Pistol and HSPU drills WOD: “Mary” 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull-ups

WARM-UP: Plyos Barbell smash SKILL: DU skill work WOD: 14 Min AMRAP 15 Deadlifts 200m Run C2C farmers carry

WARM-UP: 10 Cal row :30 Bar hang :30 Hollow body hold :30 Superman hold 10 Push ups SKILL: Partner WOD: 2 Rounds: 400m Run 5 Manmakers WOD: 5 Rounds 20/16 Cal row 20 T2B 20 WBS (rest 2:00)  

WARM-UP: 2 rounds: Fence drills 10 Ring Rows 10 Air squats 10 Lunges 5 Burpee broad jumps SKILL: 5 sets of Jerk complex 1 Push Jerk 2 Split Jerks WOD: 9 Min AMRAP 9 Power cleans 9 Burpees 9 Power cleans 9 Box jumps

WARM UP: 200m Run 2 Rounds: 20 Monster walks each directions 10 Pelvic raises with :05 hold at top SKILL: Straight to WOD WOD: 800m Run 1 Rope climbs 24 Thrusters 600m Run 2 Rope climbs 21 Thrusters 400m Run 3 Rope climbs 18 Thrusters 200m Run 4 Rope climbs 15 Thrusters  

WARM-UP: 200m jog Plyos 200m run Plyos 200m run Plyos 200m sprint Plyos 400m sprint SKILL: Straight to WOD WOD: 24:00 EMOM M-1: 16-KB figure 8s through legs M-2: 15 SBs M-3: 8/6 Cal AD M-4: REST

WARM-UP: C2C Forward C2C Backwards C2C Right sideways  shuffle C2C Left sideways shuffle SKILL: Muscle up drills WOD: “Nate” 20 min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings  

WARM-UP: 1 Shuttle Run 20 Jumping jacks 10 Spiderman crawls 10 Lunges 10 Knees above hips 10 Dynamic good mornings SKILL: OH Walking Lunges (10:00) 3 Rounds: 25 Feet OH walking lunges 8 Burpees over the bar 25 Feet OH walking lunges WOD: Open WOD 15.1 9 min AMRAP: 15 T2B 10 Deadlift 5 Snatches

WARM UP: PVC: 6 Pass thrus 6 Figure 8s 10 Thrusters 2Xs: 5 Pull ups 5 Push ups 5 Sit ups 5 SquatS SKILL: 12:00 EMOM Odd: 5-8 Thrusters Even: :45 Plank hold WOD: 16:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1 Push up 1 Air