WARM-UP: PVC BB warm-up SKILL: 5 Minute EMOM 1: ME shoulder press (95/65) 2: Rest 3: ME push press 4: Rest 5: ME push jerk WOD: “Pearl Harbor” Teams of

WARM-UP: 2 Rounds with a light KB: 10 Russian swings 10 American swings 10 Goblet squats 1 Shuttle run WOD: Waterfall style in groups of 4: 4 Rounds 300m Row

WARM-UP: 400m Run Plyos Group stretch SKILL: Karen (10:00) 150 Wallballs (20/14) WOD: 10 Minute AMRAP: 1 Shuttle run 15 Lift hand push-ups 10 Ground to overhead (115/75)    

WARM-UP: PVC warm up: Twists Speedskaters Pass throughs Good mornings OHS Hamstring/hip stretching SKILL: Superset X 3: 10 Single legged DL with KB’s (each) 10 KB STO (16/12) WOD: 5

WARM-UP: 3 Minutes of jump rope 2X: :30 Bar hang 20 Lunges 10 Lunge to instep 10 Straight leg sit ups 10 Push ups SKILL: Mobilize WOD: 20 Minute EMOM:

WARM-UP: 200m Run Plyos Group Stretch WOD: Teams of 2: 2000m Row 1 Mile run 100 Sit ups 50 Power cleans (135/95) 100 Box jumps 50 Burpees

WARM-UP: :30 Second drills X 2 SKILL: Split Jerk (12:00) Build to a heavy set of 2 WOD: 12 Minute AMRAP 200m Run 20 Squats 5 Jerks (155/105)

WARM-UP: PVC warm-up 10 Inch worms with a pushup :30 HS hold 10 BB Good mornings 10 BB RDL SKILL: “Diane” 21-15-9 Deadlifts (225/155) HSPU WOD: 4 Rounds for time:

NO 4pm CLASS TODAY! Enjoy the day of rest with friends, family, football, and some yummy food. We have a fun week ahead of us!

WARM-UP: Shuttle Run 10 Spider walks into lunge to instep Shuttle run 10 Burpees Shuttle run 15 Straight legged sit-ups Shuttle run 15 Keeps above hip swings on the bar