WARM UP Everett WU Barbell WU for Clean and Jerk STRENGTH/SKILL 15 Minutes to work up to a heavy 1 rep Clean and Jerk WOD Chipper- 30 WBS  (20/14) 25

WARM-UP 10 laps inside Plyos WOD: “Nancy” 5RFT 400m Run 15 OHSQ (95/65) Cash-Out!

REMINDER!!! No Class This Sunday!  Memorial Day Murph on Monday @ 8AM and 9AM.  All Other Classes Cancelled on Monday! WARM UP 200m run 3x 30s squat hold 10 air

Don’t Forget: – NO Class this Sunday, May 24th – Monday, May 25th: Memorial Day Murph at 8 AM and 9 AM ONLY WARM UP 200m run 1 set fence

WARM UP 200m Run Everett Warm Up WOD With a Partner, Split Reps as Needed P1: KB farmer carry (24/20) midline and bck P2: KB farmer carry midline and back

WARM UP 3x 30 Second Drills Jumping Jacks Lunges Seal Jumps Air squats Straight let sit ups Push ups STRENGTH Bulgarian Split Squats 4×8 ea leg Hold KB in each

WARM UP Plyos Barbell Warm-Up WOD 4 Rounds: 3 Min Work/2 Min Rest Shuttle Run 10 Burpees Over Bar ME Shoulder to Overhead (135/95)

WARM UP 2 Rounds: :30 Jump Rope 10 Air Squats :30 Jump Rope 10 Gate Swings :30 Jump Rope :30 Bar Hang STRENGTH 10 Min to Find 5 RM BSQ

WARM UP 400m Run? Plyos STRENGTH 4 Sets: 10 Banded Push-Ups :30 Rest ME Push-ups w/o Band 2:00 Rest WOD 21-15-9 Power Clean (155/105) Pull-up (Rx+ = Strict)