WARM-UP: 2:00 on rower 20 walking lunges 10 Lunge to instep 20 squats 2:00 on AD 5 inch worms + 10 push-ups (each IW) :30

    Mission CrossFit San Antonio is closed today! Enjoy your day off from the gym! Take today to rest up, hydrate, eat well, and

WARM-UP: 400m run 30 Jumping Jacks 30 Seal Jumps 30 Lunges (total) :30 Squat hold 30 Air squats 5 Burpees WOD: In teams of 3

WARM-UP: 3:00 row 3:00 banded monster walks (:45 each direction) 3:00 piriformis stretch on box (:90 each side) SKILL:   For Time: 500m Row 100

WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: PP+PJ (5+7) Build to a heavy weight of the

WARM-UP: 200m Run 1 set fence drills 3x 10 Toy Soldiers (total) 10 air squats 30s bar hang 30s handstand hold or plank hold SKILL:

WARM-UP: 400m run Plyos Group Stretch inside WOD: 5 Rounds: 15 Cal Row 12 Ring Rows 9 Slam Balls (30/20) 6 HSPU 3 Squat Clean

WARM-UP: 3X 200m Run/Row 20 Walking lunges :30 Lunge to instep hold (each side) :30 Couch stretch 5 Strict pull-up SKILL: For time: 800M Run

We are closed today to celebrate the holiday with our families! We will return to normal tomorrow (8 a.m. and 9 a.m. class). Want a