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

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.

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

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

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

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 –

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

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 +

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

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