WARM UP 3 Rounds 200m Run 20 Jumping Jacks 20 Seal Jumps 10 PVC Pass Thrus 10 PVC Figure 8’s STRENGTH 3 Rounds: ME Shoulder Press + 3 Push Press

WARM UP 3 Rounds: 200m Run 10 Lunge to Instep 10 LHPU 10 Pelvic Raises MOBILITY Coach’s Choice WOD 400m Run 21 Pull-ups 21 WBS (20/14) 400m Run 15 Pull-ups

Check out Coach Beth in the online magazine Modern Gladiator.  She’s featured in a few pictures in the article.  Way to go Beth! Don’t forget, tonight at 7:30 PM – Info

WARM UP :30 Drills (2 Rounds) Jumping Jacks Seal Jumps Good Mornings Lunges Plank Hold Push-ups Bar Hang SKILL 10 Min T2B Skill Work then 3 Rounds: :60 ME T2B

WARM UP 400m Run 10 Inch Worms PVC Warm Up STRENGTH 15 Min to Work Up to Max Complex: Push Press + Push Jerk + Split Jerk WOD 12 Min

*** ONLY A COUPLE DAYS LEFT TO SIGN UP FOR TRAVIS MASH’S LEARN 2 LIFT SEMINAR THIS WEEKEND.  THIS WILL BE A 1 OR 2 DAY SEMINAR COVERING BOTH POWERLIFTING

WARM UP 2x :30 Drills Seal Jumps Gate Swings Lunges Inch Worms Pushups 1:00 Stretch 4x Build-up Sprints ENDURANCE 3 Rounds for Time: 250m Row 200m Run :90 Rest WOD

This weekend we will be having Champion Powerlifter Travis Mash come host his Learn to Lift Seminar focusing on Powerlifting, Olympic Lifting and some Gymnastics.  This guy is a phenomenal coach and is