WARM-UP: 1 C2C run 10 Russian Swings 5 Inch Worm+ Push Up 1 C2C run 10 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 10 Goblet Sq 10 Straight legged sit ups SKILL: MOBILITY: Get ready for 17.2! WOD: 20 MIN EMOM: (5 rounds) M1: C2C Sled Push M2: 8 -10 Burpees to

WARM-UP: 3 Rounds 5 Baby Squats 5 Ring Rows 5 Burpees SKILL: Teams of 3: (15min cap) 150 Calories on Bike as a Team P1: ME Calories on Bike P2: ME Slamballs P3: Rest WOD: “Helen” 3RFT 400 M Run 21 KBS 12 Pull Ups

WARM-UP: 200 M run PVC Warm Up: Pass thru Fig 8 OHSQ SKILL: Every 2min for 10min 3 Position Snatch Complex Hip + Hang + Full WOD: 12 Min AMRAP: 200 M Run 8 Box jumps 12 Russian KB Sit Up + Shoulder Press

WARM-UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: 12:00 to complete: 5×5 Back squats WOD: 15-12-9-6-3 Deadlifts Shoulder to Overhead V-Ups

WARM-UP: 3X 5- Inch Worms 5- Burpees 5- Knees To Elbows C2C Run SKILL: Straight to WOD WOD: Teams Of 3 1- 1600 M Row W/ Teammate Plank Hold 2- 90 Bpees W/ Teammate Bar Hang L-Hold 3- 90 SB over shoulder (50/30) W/ Teammate Squat Hold 4- 90 Alternating Russian Twists 5- 1600 M

WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats SKILL: Straight into WOD WOD: 17.1 Open WOD For Time 10 – 20 – 30 – 40 – 50 Alternating DB Snatch 15 Box Facing Burpees Over Box    

WARM-UP: 3X CTC Run 6 Burpees 8 Pass throughs 10 OHS SKILL: Find a 1RM Split Jerk WOD: For time 15 Bar Facing Burpees 5 Clean and Jerks 12 Bar Facing Burpees 4 Clean and Jerks 9 Bar Facing Burpees 3 Clean and Jerks  

WARM-UP: 9 Min EMOM Min 1: :45 Row Min 2: 5 Russian KBS + 5 American KBS Min 3: 10 WBS SKILL: 3X 10 Jobes Shoulder Work WOD: 1000m Row 50 WBS (20 to the 10 foot target, 14 to the 9 foot target) 50 Box Jumps (24/20) 500m Row 25 WBS 25 Box Jumps

WARM-UP: 4 Rounds: 3 WBD 10 Air squats 10 Push-Up 5 Pull-Up :30 Wall Sit SKILL: Into WOD WOD: Team Of 2 : 24:00 AMRAP 30-Partner VolleyBall Tosses(w/MB) Over Bar 30- Partner MB Sit-ups 30- MB Zercher Squats 400m MB Run