WARM-UP: 2X 250 row 5 slow baby squats 10 pushups 10 lunges to instep (total) SKILLS: Foam roll – open upper back WOD: 4 rounds 10 GTO (115/75) 15 Burpees 20 Box

WARM UP: 200m run plyos SKILL: 15 minutes to complete: 5 X 100m empty sled sprints WOD: 800m run 20 pull up t2b (or 20 pull ups & 20 t2b)

WARM UP: 400m run 2 rounds of STRICT Cindy 2X fence drills (10 each direction) Partner chest stretch SKILL: 15 min 3X10 KB floor press. heavy but perfect WOD: 10

WARM UP: 400m run plyos for squats SKILL: 8 minutes to build to a heavy triplet front squat then 5 minutes to complete 3 X 3 @ 80% WOD: 15

WARM UP: 200m run 1 set of fence drills 10 pull ups SKILL: 10 minute cap 2 X 400m run *1:1 work/rest WOD: “NICOLE” 400m run ME pull ups AMRAP

Today Coach Renee gets married in New Mexico to Evan.  Many of our coaches and friends are there celebrating it with them.  Next time you see either of them they’ll

WARM UP: 400m run/row light plyos barbell warmup SKILL: Squat snatch + 2 OHS complex 15 minutes to build to a heavy weight for the day. Aiming for at least

WARM UP: ladder warm up SKILL: 5 point hips banded hips banded shoulder barbell warmup WOD: 12:00 to find 1 RM clean Death by clean and jerk (135/95) unto 12:00

WARM UP: 200m run Outdoor Plyos ENDURANCE: For Time 500m Row 2 Shuttle Runs 100 Double Unders (200 SU) WOD: team of 3 2400m total (each person runs 4 times) p1:

WARM UP: shuttle run 3X 5 inch worms to push up 10 air squats 10 lunges to instep :30 Bar Hang SKILL: HSPU Review 12 min EMOM: ODD: 6 HSPU