WARM-UP: Plyos 2 rounds of Cindy :30 Bar hang PVC pass thru PVC fig 8 Drill jerk balances SKILL: 5 X 5 Jerk Balances (Click link to learn more!) Building in

WARM-UP: 200m Run :60 Couch Stretch per leg :60 Pigeon stretch per leg 10 Inch worm 200m Run SKILL: Pistol Work: 3 sets of 20 Pistols (10 each leg) WOD:

WARM-UP: 20 Jumping jacks 20 Squats 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: Banded Shoulder Stretching Banded Hip Stretching 2X20 Monster band

WARM-UP: 800m 2 Person relay Stretching WOD: 8 Rounds Rounds – 1,3,5,7 15 WB (20/14) 1 Shuttle Run Rounds – 2,4,6,8 15 T2B 15 Cal Rower

WARM-UP: Ladders Stretching SKILL: 4 Outdoor Shuttle Runs WOD: 24:00 EMOM M1: 7 Thrusters (45/35) 14 Double Unders M2: 8 Thrusters 16 DU M3: 9 Thrusters 18 DU M4: 10

WARM-UP: :30 drills Jacks Lunge to Instep Right Lunge to Instep Left Seal Jumps Gate swings Handstand Hold Push ups Cobra to down dog Inch Worms Knee above the hip

WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back 20 Vertical Med Ball Throws outside PVC: 15 Pass Thru 10 Fig 8 8 Push Press 8 Push jerk 8 Split

LADIES! A League of Their Own compeition registration opens today at noon. Grab your 2 partners and sign up for the RX or Scaled devision. WARM-UP: Plyos PVC Pinwheel/Box jumps

WARM-UP: Plyos Stretch SKILL: 7:00 AMRAP of FUN WOD: Death By Strict Pull ups (10 Rounds) M1: 3 strict Pull up + 5 WBS M2: 4 Strict Pull ups + 5