WARM-UP: Ladder drills 10 pvc pass throughs 10 pvc good mornings 10 pvc OHS 5 narrow grip OH squats with :5 pause at the bottom with a pvc 5:00 group stretch SKILL: Every: 90 for 7:30 (5 rounds) 3 Man Makers: Left Leg Lunge Right Leg Lunge Push-up Right arm row Left arm row Squat

WARM-UP: 200m Run 10 Wall squats 10 Spider crawls 10 Inch worms 10 Jump squats X 3 SKILL: Bent over barbell rows (12:00 min) 5 x 10 WOD: “Omar” U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died

WARM-UP: 200 m run Plyos SKILL: Banded good mornings 3 x 20 WOD: Partner “McGhee” Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his

WARM-UP: 2X: 400M Run 10 GM 15 SLSU 10 Ring rows 15 Air squats w/plate SKILL: Banded hip mobility WOD: 5 RFT ( 30:00 ) 400m Run 20 Ab mat situps 20 Wallballs ( 20/14 ) 20 Ring rows

WARM-UP: 400m Plyos SKILL: Heavy Sled Pushes in Teams of 3 to 4 (16 min) Each athlete on team must complete 3 CTC with sled(16 min) 150/110 WOD: 8 min AMRAP 8 KBS (24/16) 8 Goblet Squats 8 KB SDHP

WARM-UP: :30 drills X 2 Air squats Alt lunges Bottom squat hold Push ups Sit ups 200m Run SKILL: 5 Min to build to 80% 10 min EMOM Odd – 2 BSQT @ 80% of 1RM Even – 5 Strict HSPU WOD: Cindy Full of Grace 3RFT (18:00) 3 Rounds of Cindy -5 Pull ups

WARM-UP: 250 Row 10 Inch worm + PU 15 Good mornings 10 Air squats X 2 SKILL: Teams of 2 Complete 2000m Row ( 12:00 ) P1 – Row P2 – Deadlift hold WOD: 21-15-9 ( 12 min ) Overhead med ball lunge (each side) Weighted med ball V-up 200m Med ball carry (20-14)

WARM-UP: 1 set of fence drills 10 gate swings 10 push ups 10 lunge to instep 10 baby squats x 2   SKILL: 8 min EMOM Power clean+ clean + push jerk WOD:   14min AMRAP 100 DU 25 Russian Twist 10 Singe arm jump back  

WARM-UP: 800m Run 10 Burpees 8 Inch worms 15 Wall Squats SKILL: Alt knees to elbows 4 x 8 ( total ) WOD: 20min AMRAP 400m run 16 Alt DB snatch ( total – 40/25 ) 8 Burpees 16 Air squats 8 Pull ups

Park WOD is cancelled today, but we will be having both 8am and 9am classes at the gym! See you there.  WARM-UP: Plyos SKILL: 10 x 100m Sprints ( 60 Sec rest ) WOD: 3 RFT ( 12 min cut off ) 10 Power Cleans (115/75) 10 Front squats 10 STO 10 Back squats