We will run a big 16.5 session after classes today. From 10 am till the last heat, we will be cheering those participating in the open! Hope to see you

WARM-UP: 200m Run Plyos 2 x 15 Banded Monster walks (left and Right) 2 x 5 Banded Squat (:02 down, :02 hold, :02 up) WOD: CrossFit Open WOD 16.5 (The

WARM-UP: 2x’s: 250m Row Bear crawl 10 Drop squats 10 Push ups 10 SL sit ups SKILL: 3 sets of: 15 Ring Rows 30 Shoulder Taps 30 Banded Pull Aparts

WARM-UP: 200m Run 2 x’s Light KB warm-up: 10 Russian KBS 10 American KBS 10 Goblet squats 10 KB PP (5L/5R) SKILL: Every 2:00 for 10:00 mins 5 FSQ @

WARM-UP: 6 Inchworms to dive bomber 8 Lunge to instep 6 Burpees 1 Set of Fence drills 6 Jumping squats 8 Pull ups 6 Push ups SKILL: For time: 800m

WARM-UP: 200m Run PVC warm-up: 10 Pass throughs 8 OHS 6 Snatch balances to 6″ squat SKILL: 10:00 to build up in weight 3 Touch and go power snatches WOD:

WARM-UP: 2 Rounds: 1 Shuttle run 10 Wall squats 8 Lunge to insteps 6 Push ups SKILL: “NANCY” (20:00) 5 Rounds 400m Run 15 OHS (95/65) WOD: 6 Min EMOM

WARM-UP: 200m Run 1 Set of fence drills 5 Inchworms 10 Jumping squats for height 15 Ring rows 20 Pelvic Raises SKILL: 3 x 5 of Man Makers *increase weight

WARM-UP: 2 Rounds 200 M Run 10 Lunge to instep 8 Burpees 6 Squats with plate out in front 4 HSPU (2 Wall walks) WOD: OPEN WOD 16.4 13 Minute

WARM-UP: PVC warm up -Pass through – Around the worlds – Good mornings 3 Rounds of Cindy 5 Pull ups (strict if possible) 10 Push ups 15 Squats SKILL: Power