WARM-UP: 200m Run 1:00 Jump top 200m Run 12 to 1- single leg jump rope 200m Run 50 Du (15 attempts) 200m Run 30 Walking lunges 200m Run 20 Squats SKILL: Teams of 3: 3000m Row 1200m Run *Row must be done in 500m increments *Run must be done in 200m increments WOD: “Annie” 50-40-30-20-10

WARM-UP: PVC Complex Arm and shoulder stretches Burgner Barbell warm-up SKILL: 12 Minutes to build to a 1 rep max snatch push press THEN 1 Set ME OHS WOD: Workout 14.1 from the CrossFit Open 10 Minute AMRAP 30 Double Unders 15 Snatches  

WARM-UP: 400m Run :30 X 2 Good Mornings Air Squats Inch Worms Push Ups SL Sit Ups SKILL: 8:00 EMOM 3 Deadlifts 5 Burpees Over the Bar WOD: 12 Minute AMRAP 200m Run 12 KBS (24/16kg) 9 Goblet Squats * 5 Burpee penalty if you rest the KB for any reason.

  WARM-UP: 2 Shuttle Runs Plyos WOD: 8:00 To Complete 800m Run 20 STO (135/95) IMMEDIATELY INTO: 8:00 To Complete 800m Run 20 Power Cleans (135/95) IMMEDIATELY INTO: 8:00 To Complete 800m Run 20 Front Squats (135/95)

WARM-UP: 2X 200m Run/Row 20 Jumping Jacks :30 Lunge to Instep Holds :30 Couch Stretch :30 Handstand Hold WOD: 6 Minute AMRAP 200m Run 12 Box Jump Overs (30/24″) (3:00 Rest) 6 Minute AMRAP 10 Burpees 12 KBS (24/16kg) (3:00 Rest) 6 Minute AMRAP 200m Run 10 HSPU

WARM-UP: 2X 200m Run 5 Inch Worm + Push Up 10 Straight Leg Sit Ups 5 Burpees 10 Air Squats ACDC “Thunderstruck” SKILL: Thrusters 5-3-1-1-1-1 WOD: “Fran” 21-15-9 Thrusters (95/65) Pull Ups

WARM-UP: 3:00 Row 3:00 Banded Monster Walk 3:00 Piriformis Stretch SKILL: For Time: (10:00) 500m Row 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups WOD: “The Bear” (20:00) 5 Rounds/7 Reps of the complex Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead

WARM-UP: 400m Run Plyos SKILL: 5:00 Emom 6 Power Clean and Jerk (135/95) WOD: 100 DU 40 KBS (24/16kg) 30 Sit Ups 20 Wall Balls (20/14) 10 T2B 5 C2B 10 T2B 20 Wall Balls 30 Sit Ups 40 KBS 100 DU

WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Bar Hang/:30 Squats SKILL: 8:00 Handstand Review 8:00 EMOM ODD: 3-5 Wall Walks EVEN: 10-15 Russian KBS (32/24kg) WOD: “Burpee Fran” (12:00) 9-15-21 Burpees onto Plate Pull Ups

WARM-UP: 200m Run 1 Set Fence Drills 3x 10 Toy Soldiers 10 Air Squats :30 Bar Hang :30 Handstand Hold SKILL: 12:00 minutes to build to a 1 rep max deadlift WOD: 12:00 AMRAP 1 Push Press 1 Burpee Over Bar 10 Sit Ups 2 PP 2 BOB 10 Sit Ups 3.3.10…..4.4.10……5.5.10………….