WARM UP Coach’s Choice OPEN WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots (20/14) 30 cleans (135/95) 20 muscle-ups OR… If You Are Not Competing in the Open Complete as many rounds and repetitions as possible in 14 minutes of: 800m Run

WARM UP Coach’s Choice MOBILITY Banded Hip Mobility Banded Shoulder Mobility WOD “Grizzly Bear” 5 Rounds For Time (25 Minute Cap) 7x [Clean + 2 FSQ + STO + 2 BSQ + STO]

WARM UP 200m Run Plyos ENDURANCE 4 x 400m Run 1:1 Rest WOD “Nicole” 20 Min AMRAP 400m Run ME Pull-Ups  

WARM-UP 3 Rounds: 250m Row 1 Round of Cindy SKILL Turkish Get-Ups 3×8 Each Arm WOD 15 Min AMRAP 10 KB Sit-Ups (16/12) Rx+(20/16) 15 LHPU 20 Jumping Squats

WARM UP 400m Run PVC Warm-up 3x: 10 Push-ups 15 Good Mornings 20 Jumping Jacks STRENGTH With a Partner 10 Min for ME Reps of Shoulder to Overhead Men’s Weights: 95-115-135-155 Women’s Weights: 65-75-95-105 Once Each Partner Completes a ME Set, They Must Move Up to the Next Weight Increment WOD 20 Min Cap With

WARM UP 400m Run PVC Complex 2×8 Fence Drills STRENGTH 4×5 Push Press WOD Open WOD 14.3 10 Deadlifts (135/95 lbs) 15 Box Jumps (24″/20″) 15 Deadlifts (185/135 lbs) 15 Box Jumps (24″/20″) 20 Deadlifts (225/155 lbs) 15 Box Jumps (24″/20″) 25 Deadlifts (275/185 lbs) 15 Box Jumps (24″/20″) 30 Deadlifts (315/205 lbs) 15 Box

WARM UP 3 Rounds of :30 Drills Jumping Jacks Good Mornings Air Squats Push-ups Straight Leg Sit-ups 1:00 Stretch MOBILITY Couch Stretch Barbell Trap Smash WOD 10 Min EMOM: Odd Minutes – 5 Front Squats (155/105) Rx+ (185/135) Even Minutes – 5 Shoulder to Overhead – 2 Minutes Rest – 10 Min AMRAP: 200m Run

In April, Mission CrossFit SA will be hosting the CrossFit Endurance Trainer Course.  This course is a fantastic way to get real hands-on training on running mechanics, technique, programming and so much more!  Take a look below! CrossFit Endurance Trainer Course San Antonio, TX – April 26-27, 2014  Saturday, April 26, 2014 – Sunday, April

WARM UP 400m Run Plyos ENDURANCE 15 Min to Complete: 3 Shuttle Runs *Rest as needed between efforts WOD Teams of 3: 15 Min AMRAP 250m Row ME Weighted Sit-ups (20/14) ME LHPU *Rotate Each Time Rower Hits 250m *Score = Total Sit-ups + Total LHPU

WARM UP Ladder Drills 3 Rounds of: 10 Inch Worms 10 Strict Pullups or 10 Ring Rows SKILL 10 Min EMOM ODD: 30 DU EVEN: 14 OH Lunges w/Plate WOD 800m Run 30 Thrusters (45/35) 30 Pull-ups 400m Run 20 Thrusters 20 Pull-ups 200m Run 10 Thrusters 10 Pull-ups