LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: Everett warm up WOD: FIGHT GONE

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: x2 Fence Drills 250 Row 10

LABOR DAY WEEKEND SCHEDULE Friday-Sunday: NORMAL class schedule Sunday: NO Yoga, we WILL have class at 4pm Monday: 8am and 9am classes ONLY WARM-UP: 200M Run PVC warm-up SKILL: 10

WARM-UP: 400m Run Plyos SKILL: 12 Minutes to work Barbell Weighted Step-ups 4X16 WOD: 3 RFT (16:00) 400m Run 15 T2B 15 Lift Hand Push-ups 15 Alternating Jumping Lunges (each

WARM-UP: 2:00 Row 20 Walking Lunges 10 Lunges to Instep 20 Squats 2:00 Bike/Row 5 Inch worms + 10 push ups (each inch worm) :30 Bar hang :30 Handstand Hold

WARM-UP: 400m Run Plyos SKILL: 4×6 Alternating knee to elbow (12 total) (8:00 mins) WOD: Teams of 3 100 FSQ (135/95) 100 Burpees 100 Wallballs (20/14) 100 Push ups As

WARM-UP: :30 Drills X 2 Jumping Jacks Lunges Arm Circles Bar Hangs Handstand Hold/Walks Lunges to Instep Push Ups SKILL: 4X10 Shoulder Press *Increase each set WOD: 3 Mins As

WARM-UP: 3:00 Jump rope 20 Pelvic raises 20 Single leg raises (each) 20 Kicks on ground 20 Scorpions 20 Push ups SKILL: Post WOD mobility WOD: 25 Min AMRAP 5

WARM-UP: 200m Run 1:00 Jump top 200m Run 12 to 1- single leg jump rope 200m Run 50 Du (15 attempts) 200m Run 30 Walking lunges 200m Run 20 Squats

WARM-UP: PVC Complex Arm and shoulder stretches Burgner Barbell warm-up SKILL: 12 Minutes to build to a 1 rep max snatch push press THEN 1 Set ME OHS WOD: Workout