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

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

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

WARM UP 3 min Jump Rope WU 2x 10 Air squats 5 Inchworm + Push up 30s Squat hold 30s Bar hang ENDURANCE As Far

“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

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

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

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

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

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