WARM UP 3 Min Jump Rope 3 Rounds: 10 Good Mornings 10 Pushups 10 Air Squats ENDURANCE 4 Rounds: 50 DU 15 KBS (32/24) WOD

WARM UP 400m Run PVC Warm-Up SKILL 6 Min of Either: -HSPU Skill Work -6 min AMRAP: 20 Situps 10 HSPU WOD 3 Rounds: 2

WARM UP 3 Minute Jump Rope 3x: 10 Air Squats :30 Plank 10 Baby Squats :30 Bar Hang STRENGTH Front Squat 5×3, Build up to

WARM UP 400m Row Plyos WOD Open WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead

OPEN WOD 15.2 RELEASES TONIGHT AT 7 PM!!! WARM UP 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic

WARM UP 400m run 8:00 Coach Stretch ENDURANCE “Annie” (10:00) 50-40-30-20-10 DU Sit-ups WOD Min 1.   10 Cal Rower Min 2.   10 Lunge Jumps (each)

WARM UP 200m Row 2 rounds: 1 Set of fence drills 10 Lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL 4

  We want to send out a HUGE congratulations to our own Coach Nick Vera – he was named as an official lululemon athletica Ambassador

The Open starts today!!! WARM UP Plyos WOD Open WOD 15.1 9 Min AMRAP: 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches THEN IMMEDIATELY…

Unfortunately, we decided to cancel the park WOD this weekend due to what looks like will be more really, really cold weather…  Sorry!  But this