WARM-UP: 3 Rounds: 10 Good Mornings 10 Squats 10 Burpees 10 Ring Rows Group stretch SKILL: 3 Rounds (12:00) 20 Banded GMs 15 Squats with red band right below knees 1:00 Pelvic raise hold WOD: 10 minute AMRAP 16 Push-ups 14 Pull ups 12 KBS (24/16) 10 Single arm KB push press (5L/5R)  

WARM-UP: 400m Run 1 Set of fence drills 2 Rounds: 20 Jumping jacks 10 Squats 10 Spiderman crawls 5 Wall walks SKILL: 16 Min EMOM: Back Squats & HSPU Odd: 6 BSQs @ 65% Even: 3-6 HSPU WOD: “Grace”(8:00) 30 C & J (135/95)

WARM-UP: 1 Shuttle run 5 Inchworms to a dive bomber 5 Burpee broad jumps 10 Ring rows 10 Wall squats 3:00 Group stretch SKILL: 3 Rounds for a superset (15:00) 12 Bent over KB rows (6R/6L) immediately into 10 Strict t2b (1:00 Rest) WOD: For time (15:00) Row 500m 25 Burpees over rower Row 400m

WARM-UP: Light KB Warm up: 200 M Run 20 Russians 200 M Run 20 Gob Squats 200 M Run 20 Push ups 200 M Run 20 American WOD: For Time: (22:00) 30 WBS (20/14) 800m Run 30 Box jumps (24/20) 600m Run 30 Pull ups 400m Run 30 KBS (32/24) 200m Run 30 Walking Lunges

Bring a friend to class day! Regularly ran classes at 8 am and 9 am.   WARM-UP: Outdoor Plyos 10 Squats 10 Sit ups 10 Lunges Group stretch SKILL: Partner Row (10:00) Row 2k P1: Rows P2: OH plate hold (45/25) WOD:

WARM-UP: 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats Group stretch SKILL: Build up, no maximal (10:00) Hang power clean + full power clean WOD: Open WOD 16.3

WARM-UP: 250m Row 2x’s: 10 PVC thrusters 10 Push ups 10 Sit ups 10 Russian KBS 10 Lunges SKILL: Press complex- as heavy as possible in 10 minutes 3 Push press + 1 Push jerk WOD: (11:00) 3 rounds of 1:00 stations with a one minute rest between each round DB Overhead Plate Lunges (45/25)