WARM-UP: 200m Run 10 Good mornings 10 Push ups 10 Ring rows X 3 Rounds WOD: “The Seven” 7RFT ( 35 min ) 7 Handstand push ups 7 Dumbbell Thrusters (40/25 ) 7 Knees to Elbow 7 Deadlifts ( 225/155 ) 7 Burpees 7 KBS ( 32/20 ) 7 Pull ups

Fitness in the park this Saturday at 9am. NO 9am class at Mission CrossFit. WARM-UP: Fence drills :30 Sec bar hang 10 Ring rows 10 Wall squats ( 2 sec down+2 sec hold+2 sec up ) 10 Inch worms :30 Sec plank x 2 rounds SKILL: 4 x 8 Pendlay Row ( 10:00 ) Increase

WARM-UP: 400m Run Plyos SKILL: Tabata 4 rounds at each station Slamballs ( 30/20 ) Cal on Air Dyne Push ups Cal on rower Total reps for each station WOD: 7 min AMRAP 30 DU ( 60 singles ) 10 Russian Twists (each) 2 min Rest 7 min AMRAP 30 DU ( 60 singles )

WARM-UP: :30 Drills Arm circles Jumping jacks Bar hang Seal jumps Handstand hold Push ups 2 Rounds SKILL: 10 Min EMOM ODD: Double KB overhead :30 hold ( 24/16 ) EVEN: 5-8 Burpees over KBs WOD: 4 RFT ( 16 min ) 10 T2B 15 Wallballs ( 20/14) 400m Run

WARM-UP: 200m Run 20 Leg kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Single leg raises SKILL: Every :90 for 9 min (6 rounds) 3 Back squats at 75% of 1 RM WOD: 14 Min AMRAP 21 KB swings ( 24/16 ) 14 Ab mat sit ups 7 Unbroken Hang

WARM-UP: PVC pipe warm up SKILL: Rope Climbs! WOD: “Bradley” (35min cut) 10 RFT: 100M Sprint (CTC run) 10 Pull Ups 100M Sprint 10 Burpees Rest :30

WARM-UP: Plyos WOD: Anniversary WOD Teams of 4 (35:00) 200 DU 800m run (each person runs a 200m sprint) 100 T2B 80 C&J (135/95) 800m run 200DU 2000m row  

WARM-UP: :30 drills: 2xs Jumping jacks Ring rows Good mornings Bar hang Calf stretch (:15 each) Baby squats SKILL: 4x’s 200m Sprint on Rower (rest 1:00 or while partner rows) WOD: 16 Min AMRAP 20 KBS (32/24) 15 Box Jump Overs (20) 10 V-Ups

WARM-UP: 200m Row 20 Kicks on back 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Pull Ups 7×3 Strict Pull Ups (1:00 Rest between sets) WOD: Chipper: (25min cut) 800 M Run 50 Sit Ups 600 M Run 40 DL (135/95) 400 M Run 30 Power Cleans

WARM-UP: 3 x 10 Monster walks each direction 2 Rds: Fence drills 10 Lunge to instep 10 Inch worm to PU 10 Air squats SKILL: Every 2:30 For 12:30 5 X 5 Back Squat @ 70% 1RM WOD: 15 min EMOM: Min 1: 20 WBS (20/14) Min 2: 15 LHPU Min 3: ME Double Under