WARM-UP: PLYOS WOD: Teams Of 2 3 RFT 30 cal row each 200 m burden run w/ med ball OH (20/14) each 50 BSQ w/ empty BB alternating reps with

WARM-UP: Plyos SKILL: 1 Mile run for time! WOD: 4 Min AFAP: 40 WBS 30 Sit-Ups 20 Pull Ups 15 DB Hang Squat cleans (55/35) 1min Rest 6 Min AFAP

WARM-UP: 5:00 Group Coach led stretching Banded Shoulder Mobility from pull up bar. *all 4 positions :15 each PVC: :30 Bar hang 15 Pass Thru 10 OHSQ SKILL: 8 MIN

WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back -then- :30 drills – 1 times Jacks Good mornings Seal Gate swings Push ups Right leg lunge to instep Left leg

WARM-UP: 400m Run Plyos SKILL: 3 Rounds: ME BSQ @ 65 % 1rm CTC Run Rest 2 min WOD: For Time: (10min cut) 20 Walking lunges (total) 20 V-Ups 1

WARM-UP: Plyos SKILL: SLED Relay, Teams of 2: 4x’s Each Person: across parking lot (to juice bar) and back, relay style Start with one set of plates (25/15’s) and add

WARM-UP: 200 M Run PVC: Pass thru Good mornings Fig 8 OHSQ Shoulder stretch Hammie stretch SKILL: 10 min to build to 1 RM Push Press from rack WOD: 12

WARM-UP: 400m Run 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 5 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL:

WARM-UP: 400m Run Outdoor Plyos SKILL: Clean Complex Clean pull + hang power clean + hang squat clean + FSQ WOD: For Time: (10:00) 6 DL (255/175) 200m Med ball

WARM-UP: :20 Drills (x2) Jacks Lunges Bar Hang Handstand hold/walk Lunge to instep Push-ups then 20 Pelvic raises 15 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 10