Costumes are welcome and encouraged during your class tomorrow. Just make sure you are able to move! WARM-UP: 2:00 Jump rope warm up 2X 5 Slow Squats :30 Bottom squat

WARM-UP: Plyos 20 Pvc pass through 20 Pvc fig. 8 20 Pvc GM Slam Ball Throws SKILL 4 sets of 4 Overhead Lunges WOD: Teams of 3 50 Cal row

WARM-UP: 2X: 200m Run :60 Couch stretch (each leg) :30 Bar Hang 10 Squats with red band Stretch SKILL: 5 FSQ every :90 for 9:00 minutes WOD: 5 Rounds 5

WARM-UP: 2 X: 1 Set fence drills 20 Red band pull aparts 20 SLSU SKILL: Superset X 4: 12 Weighted Step ups w/KBs (6 each leg) 10 Bent over rows

WARM-UP: 3 Rounds: 5 Burpees 10 Pull ups 15 Squats SKILL: Rope Climbing Practice WOD: 20 Min AMRAP 1 C&J (135/95) 10 Push-ups 15 WBS 2 C&J 10 Push-ups 15

WARM-UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band Stretch SKILL: Building in weight (12:00) 3 Behind the neck PP to 3 OHS (5-6 working sets) WOD:

WARM-UP: 3:00 Jump Rope 2X: 5 of each Squats with band: slow, normal, fast, jumping 15 Good mornings :30 HS Hold 10 Push ups WOD: CrossFit GOLF! (35:00) 30 Deadlifts

WARM-UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: 6 min EMOM: Hip squat snatch

WARM-UP: 1 Shuttle Run 15 Good mornings 2Xs: 15 Squats with a 15lb plate 15 Push-ups 15 Sit ups 3 Wall Walks SKILL: Shoulder Taps 3 Sets of 40 (20

WARM-UP: 200m Run Outdoor Plyos 10 Lunge to instep WOD: 10:00 to complete: 20 Back Squats (135/95) – 45% roughly 20 Back Squats (155/105) – 55% roughly 20 Back Squats