WARM UP: Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Split Squat Jumps 20 Monster Walks (L, R, B) 15 Squat with Red Band 10 Pass Thru 10 Fig

WARM UP: “Thinking About Murph” 4 Rnds 200 M Run 5 Pull-ups 10 Push-ups 20 AS SKILL: Into WOD WOD: 24 min AMRAP 5 pull-ups 10 push-ups 15 squats 20

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 3 SuperSets: 15 Banded

WARM UP: 200m Run 3 Rounds: 8 Goblet Squats 8 Ring rows 8 SLSU 8 Push Ups 8 Light KBS SKILL: 3 Sets of: 10 Front Raises 10 Lateral Raises

WARM UP: 200m Run 10 Lunge with twist 10 PVC Pass through 10 PVC OHSQ 6:00 EMOM M1: Shuttle Run M2: 8 Burpee Broad Jump M3: 15 OHSQ with Barbell

WARM UP: 1:00 Jump Rope 10 Lunge to Insteps 10 Push-ups 10 Squats 10 Wall Ball Shots 10 Ring Rows 10 Light KBS 10 KBS at weight for the day

WARM UP: 400m Run 1 Set of fence drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Light KBS :60 couch stretch on each leg SKILL: 3:00 To

CLOSED !!!!

WARM UP: Plyos SKILL: Into WOD WOD: Anniversary WOD Teams of 4 200 DU 800m run 100 T2B 80 C&J 800m run 200 DU 2000m row

WARM UP: 3X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: CrossFit Baseline 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups WOD: For Time: 400m