WARM-UP: 1:00 single unders 2:00 DU work 10 squats 10 push-ups 10 lunges 5 burpees 2:00 lax work for chest (:60 each side) SKILL: superset X3 (12:00) 14 (total) weighted step-ups (add weight each time) :30 glute plank hold R :30 glute plank hold L WOD: Chipper (21:00) 30 LHPU 60 Jumping Squats 600m Run

WARM-UP: 1 shuttle run 5 Inchworms to a dive bomber 5 burpee broad jumps 10 pull ups 10 wall squats 1 shuttle run 3:00 group stretch SKILL: Running with a plate (45/25) (15:00) 800m Run (2:00) 400m Run (1:30) 200m Run WOD: AMRAP in 20 mins 5 power cleans (155/105) 10 T2B 15 Wall balls

WARM-UP: 200m Run 2x: :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg :20 Second support on rings :20 Second dip hold on rings 3:00 Group stretch SKILLS: 12 Min alternating EMOM 10 Front rack lunges (135/95) 10 Ring dips WOD: AFAP in 14 minutes 2 KB SDHP

WARM-UP: 2:00 on rower 20 walking lunges 10 Lunge to instep 20 squats 2:00 on AD 5 inch worms + 10 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL: 12:00 Build to a 1RM *then 3 x 5 Deadlift at 70% of above weight WOD: For Time (15:00) 21 Thrusters (45/35) 10 Single-legged

    Mission CrossFit San Antonio is closed today! Enjoy your day off from the gym! Take today to rest up, hydrate, eat well, and set new goals for yourself. We look forward to seeing everyone tomorrow at 8 or 9 a.m. for our first Community WOD. Our Community WOD: We invite the community to

WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees WOD: In teams of 3 (30:00) 150 KTE 150 kettlebell swings (24/16) 150 push-ups 150 wall balls (20/15) 300 Double Unders 800m Run 150 squat 100 pull-ups 65 Burpee box jump overs (24/20”) (in waterfall

WARM-UP: 3:00 row 3:00 banded monster walks (:45 each direction) 3:00 piriformis stretch on box (:90 each side) SKILL:   For Time: 500m Row 100 Double Unders 20 Cal on Bike WOD: 4 RFT (15:00) 200m Run 10 Push Press (135/105) 10 OHSQ   Cash-Out: 25 Sit-ups 25 V-ups 25 Hollow Rocks

WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: PP+PJ (5+7) Build to a heavy weight of the complex then: 3 x complex at 80% WOD: 10 Min AMRAP: 10 TTB 10 FSQ (135/95) 10 Hang Power Cleans Rest 3:00 800m Run For Time

WARM-UP: 200m Run 1 set fence drills 3x 10 Toy Soldiers (total) 10 air squats 30s bar hang 30s handstand hold or plank hold SKILL: 14:00 to build up: Snatch + OHSQ + Hang Snatch + OHSQ WOD: 14min EMOM Odd: 7 Deadlift @ 70% or (275/185) Even: 15-18 WBS (20/15)