WARM UP 250M Row 3 Rounds 10 Push Ups 15 Banded GM 250m Row Barbell WU for DL WOD As Far as Possible in 5 Min 5 DL (225/155) 1,2,3….Ring Dips

For those of you who were around to see the Alamo Heights Baseball guys training in the fall, our boys are kicking some butt in the playoffs!  Tomorrow evening, they

WARM UP Everett WU Barbell WU for Clean and Jerk STRENGTH/SKILL 15 Minutes to work up to a heavy 1 rep Clean and Jerk WOD Chipper- 30 WBS  (20/14) 25

WARM-UP 10 laps inside Plyos WOD: “Nancy” 5RFT 400m Run 15 OHSQ (95/65) Cash-Out!

REMINDER!!! No Class This Sunday!  Memorial Day Murph on Monday @ 8AM and 9AM.  All Other Classes Cancelled on Monday! WARM UP 200m run 3x 30s squat hold 10 air

Don’t Forget: – NO Class this Sunday, May 24th – Monday, May 25th: Memorial Day Murph at 8 AM and 9 AM ONLY WARM UP 200m run 1 set fence

WARM UP 200m Run Everett Warm Up WOD With a Partner, Split Reps as Needed P1: KB farmer carry (24/20) midline and bck P2: KB farmer carry midline and back

WARM UP 3x 30 Second Drills Jumping Jacks Lunges Seal Jumps Air squats Straight let sit ups Push ups STRENGTH Bulgarian Split Squats 4×8 ea leg Hold KB in each

WARM UP Plyos Barbell Warm-Up WOD 4 Rounds: 3 Min Work/2 Min Rest Shuttle Run 10 Burpees Over Bar ME Shoulder to Overhead (135/95)