ATTENTION “We Are Change” Participants!!!  This Saturday, we will have a challenge WOD at 10 AM. Your team will need at least 3 members present to get points. BUT THE MORE THE BETTER.  Stay posted for more info! WARM UP 400m Run 3 Rounds: :60 Jump Rope 10 Air Squats 10 Lunge 2 Instep 5 Inch

WARM UP 400m Run/Row 3x: 5 Inch Worm + Push Up 10 Scorpions 10 Side Plank + Reach 10 Air Squats STRENGTH 4×8 Bench Press WOD Partner 1 Completes: 2-4-6 Hang Squat Cleans (95/65) T2B Then Partner 2 Completes the Same Partner 1 Completes: 3-6-9 Hang Squat Cleans (115/75) T2B Then Partner 2 Completes the

WARM UP 3x :30 Drills Jumping Jacks Air Squats Good Mornings Seal Jumps Lunge to Instep Squat Hold MOBILITY Coach’s Choice WOD EMOM – 4 Rounds 1: 10 WBS (20/14) Rx+ (30/20) 2: 12 KBS (24/16) Rx+ (32/24) 3: 14 Total OH Plate Lunges (45/25) 4: 16 Russian Twists – each side

WARM UP 3 min Jump Rope WU 2x 10 Air squats 5 Inchworm + Push up 30s Squat hold 30s Bar hang ENDURANCE As Far As Possible in 8 min Flight Simulator Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 WOD Teams of 3: One person works at a time, split reps however 1200m Run or Row 60 Pull ups

“WE ARE CHANGE” MESSAGE FROM COACH RENEE: Hello We Are Change Teams! Your first We Are Change Dare is to run a mile, take a selfie with an accountability partner, teammate or coach, then post it to Facebook or Instagram (@missioncrossfitsa), tag Mission Crossfit SA (Twitter: missioncfsa)  and #WeAreChange. No social media? No problem! Email

WARM UP 400m Run 1x w/out Barbell 10 Good Mornings 10 Air Squats 10 Lunges total Again with Barbell plus 10 Barbell Shoulder STRENGTH Front Rack Lunges from the racks with partners 12min EMOM Odd: Partner 1- 10 lunges total Even: Partner 2- 10 lunges total WOD 4 Rounds: 200m run 9 Deadlifts (135/95) 6

REMINDER!!!  If you have not complete your Benchmark for the “We Are Change Challenge”, you will have that opportunity following a brief meeting at 5 pm. WARM UP 3x: 250m Row 15 Air Squats 10 Push ups WARM UP Death by Thruster (95/65) Rx+ (115/85) WOD Teams of 3 AMRAP in 30 Min P1: 400M

WARM UP  Indoor Plyos Snatch Progression Warm Up ENDURANCE Shuttle Run Relay! 4 teams (2 on each side of pull up rigs) Relay style shuttle run race (each person must run 3X’s to complete) Red Poles are the Shuttle Marks WOD With a Partner: 5 Min AMRAP 15 Slam Balls (30/20) 15 Power Snatch (75/55)

REMINDER: Those of you who are participating in the “We Are Change Challenge”, be sure to grab a coach today and have them get your measurements and pictures.  Your last chance to do your Benchmark Workout will be this Sunday at 5:00 pm so please be sure to attend if you are able. WARM UP

WARM UP PVC Warm Up: 10 reps each X 2 Rounds Pass thrus Figure 8’s Twists (3-position) Good Mornings MOBILITY Post WOD Foam Roll WOD “Mary” 20 MIN AMRAP: 5 HSPU 10 Alternating Pistols 15 Pull ups