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

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

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.

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

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

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

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

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

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

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