WARM-UP: Ladder drills 2 Sets of: 6 Lunge to instep 8 Drop Squats 5 Burpees WOD: MedBall Clean Drills MedBall Games! SKILL: 800m Run 50 WBS (20/14) 40 T2B 30

WARM-UP: 400m Run Fence drills X2: 10 Air squats 5 Inch worms 10 Lunge to instep WOD: 12 Minutes to find a 1 rep max FSQ THEN 5 minutes to

WARM-UP: :30 Drills X 3 Seal jumps Air squats Inch worms Push-ups Straight leg sit-ups WOD: 20 Minute AMRAP 5 Power cleans (155/105) 10 Burpees 400m Run

WARM-UP: Outdoor Plyos SKILL: 10 X 100m Sprints (1:00 rest between) WOD: 15 Minute AMRAP 9 DL (155/105) 12 Box jumps (24/20) 15 Lift hand push ups

WARM-UP: 400m Run 1 Set of fence drills 10 Lunge to instep 2:00 Group stretch SKILL: 8 Minute EMOM Power snatch + full snatch + OHS WOD: 12 Minute AMRAP

WARM-UP: 200m Run 20 Kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Air squats SKILL: Banded mobility work WOD: Teams of 2: splitting the reps

Body Analytics Hydrostatic Body Testing today!!!! 4pm – 8pm (*Make sure you are signed up or sign up) WARM-UP: X2 Row 300m 5 Inchworms with a push-up 10 Air squats

WARM-UP: Outdoor Plyos SKILL: Every 3:00 for 12:00 Sprint 200m WOD: 8 Minutes as far as possible: 3 Clean and jerks (135/95) 3 TTB 6 C&J 6 TTB 9 C&J

2015 MISSION CROSSFIT SAN ANTONIO HOLIDAY PARTY When: Friday, December 11, 2015 Where: StoneWerks Big Rock Grille 999 East Base Road #130, 78209 Time: 7:30   WARM-UP: 400m Run X2

WARM-UP: Light KB warm-up 200m Run 20 Russian swings 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American Swings SKILL:  RELAY! WOD: 2 Rounds for time: