WARM UP: PVC: Good mornings Pass through Figure 8 2x’s: 5 inch worm + :03 negative push up 20 banded Good Mornings SKILL: “Diane” (10 Minute Cap) 21-15-9 Deadlift (225/155) Handstand Push Up WOD: Sleds not for Time: (10:00) 3x’s Curb to Curb (140/90)  

WARM UP: Everett Warm Up SKILL: Lacrosse Ball Mobility: Shoulders Piriformis WOD: 20:00 EMOM: :40 work/ :20 rest Assault Bike for Calories No Push-Up Burpees Russian KBS (32/24kg) Sit-Ups

WARM UP: :30 Drills 2x’s: Squat hold Air squats Pass through Good morning Bar hang Push ups SKILL: 8:00 Death By Pull Ups Min 1: 3 pull up Min 2: 6 pull ups Min 3: 9 pull ups… WOD: 14 Minute Ladder: 1 Squat Clean (155/105) 1 Burpee Over Bar C2C Run 2 Squat Cleans

WARM UP: Fence Drills Stretch 15 Air Squats 10 Push Ups 5 Burpees SKILL: Back Squats Every 2:00 for 10:00 8 Back Squats WOD: 15-12-9-6-3 (15:00) Push Press (135/95) Box Jump (30/24”)

WARM UP: Plyos Stretch SKILL: GROUPS OF 3 -4 10 Cal Assault Bike Sprint Race First Team to 100 Cal WOD: 10 Wallballs (20/14) 10 T2R 10 Burpee bar taps 10 Abmat sit ups 200m Run 200m Row 20 WBS 20 T2R 20 BBT 20 Abmat sit ups 200m Run 200m Row 10 WBS (20/14)

Due to impeding weather conditions from Hurricane Harvey, Saturday, August 26, classes have been cancelled.  We will keep you posted if any other further changes will be made via Facebook, Instagram and emails.  Please stay safe! Thank you! Love, Your Mission Team P.S. If all else fails, do 100 burpees for time.

WARM UP : Plyos 3 Rounds of cindy 5 Pull ups 10 Push ups 15 Squats SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10 Deadlifts (225/155) M2: 1 Shuttle Run outside M3: Kettlebell Static Farmers Hold (32/24kg) M4: 20 Jumping Lunges M5: ME Calories in :30 on Bike

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band PVC Warm up for Snatches SKILL: Every 1:30 for 12:00 (8 sets) 3 Muscle Snatch + 3 Snatch Balance WOD: 5:00 AMRAP Box Facing Burpee Box Jump Overs (24/20”)

WARM UP: 200m Run 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats SKILL: Front Rack Flexibility WOD: 30:00 to Complete: Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push jerk 1-1-1-1-1 reps

WARM UP: 2 Rounds: 200m Run 10 Dynamic GMs 10 Side Lunges (5 each side) 10 Baby Squats 10 Ring Rows 10 Jumping Squats 10 V-Ups 10 Burpees :30 Bar Hang 5 Negative T2B SKILL: Into WOD WOD: For Time: (18:00) 15-13-11-9-7-5-3 of: Chest to Bar Pull-ups Squat Cleans *Weights increase each round: MEN: 95-115-135-155-165-175-185