WARM-UP: 200m Run 2 Rounds: 20 Jumping Jacks 10 Squats 10 Spiderman crawls 1 Set of fence drills Group stretch WOD: “Annie” (10:00) 50-40-30-20-10 DU Sit-ups Rest 5:00 At the

WARM-UP: 3:00 Jump rope 3 Rounds of cindy: 5 pull ups 10 push ups 15 squats SKILL: Superset X 3: Banded GMs- 25 Monster walks: 20 Forward 20 Backward 10

WARM-UP: Plyos Group stretch -calves -hamstrings SKILL: Partner relay slamball run (8:00) As a team, complete 1200m with slamball *each athlete runs 200m at a time WOD: 21-15-9 (18:00) Front

WARM-UP: 400m Run 2x: 10 Squats 5 Jumping squats 10 Push ups 5 Burpees 10 Lunge to instep Group stretch SKILL: Build to a heavy 1 rep squat clean (12:00)

WARM-UP: Plyos 3:00 Group Stretch SKILL: Split into 6 equal teams (or less – we only have 6 bikes) 100 Calories on Bike for time (10:00 Cut) WOD: 15:00 to

WARM-UP: 6 Gym laps SKILL: Group Shuttle relay: *Split into 4 even teams (if possible). *Tag next person in line. WOD: Complete as a Team of 2: (35:00) 1000m Run

WARM-UP: :30 Drills (x2) Jumping Jacks Inch Worm + Push-up PVC Pass Throughs PVC Overhead Lunge Bar Hang   WOD: OPEN WOD 16.1 20:00 AMRAP 25′ Overhead Lunge (95/65) 8

WARM-UP: Everett Warm-up 5:00 group stretching WOD: Running Clock: 0-5:00 800m Run 5-10:00 3 Rounds: 10 FSQ (135/95) 10 Bar Facing Burpees 10-15:00 800m Run 15-20:00 3 Rounds: 10 STO

WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of

WARM-UP: PVC Warm Up PVC Burgner 3:00 Group Stretch SKILL: 8:00 EMOM of: 3 OHSQ WOD: Unbroken For Time: (16:00) 20 Thrusters (95/65) 20 CTB 20 OHSQ 20 TTB 20