WARM UP 200m Run Plyos SKILL Turkish Get-Ups 2×6 Each Arm WOD 100 DU (200 SU) then… 21-15-9 Sumo DL High Pull (96/65) Hand Release Burpee to Air Squat then…

Congrats to Coach Drew Bignall for qualifying for the American Open!!!  He competed this weekend in Austin, Tx at GrassIron Gym and needed to hit a total of 277kg (499.4

WARM UP 400m Run Plyos PVC Warmup STRENGTH 3 Sets of ME Strict Pullups then 1 set of ME Pullups any style WOD 15 Min Cut-Off 800m Run then… AMRAP

  WARM UP 3 Rounds of Cindy Indoor Plyos MOBILITY Foam Roll Banded Shoulder Banded Hip Banded Ankle WOD In Teams of 3 Complete: 300 WBS (20/14) P1: ME WBS

WARM UP 3x: 250 Row Fence Drills ——— Ladder Drills ENDURANCE: 400m Row 300m Row 200m Row 100m Row WOD: 12min EMOM 8 Burpees ME Double Unders

WARM UP 400m Run PVC Warmup SKILL Overhead Squat Technique WOD With a Partner Complete the Following: Partner 1: 400m Run Partner 2: 42-30-18 Thrusters / OHS / Pullups (75/55)

WARM UP 200m Run 2x Fence Drills Plyos Barbell Warmup STRENGTH Every Minute on the Minute for 10 Minutes: 2 Squat Cleans @ 85% of your 1 RM WOD 2

WARM UP :30 Drills Jumping Jacks Seal Jumps Air Squats Lunges Good Mornings Pushups ———- PVC Warmup STRENGTH 12 Min to Find 3 Rep Max Push Press WOD 2 min

WARM UP Jump Rope Warmup PVC Warmup MOBILITY Coach’s Choice WOD 12 Min AMRAP 50 DU 10 Hang Squat Cleans (115/75)

WARM UP 400m Run Plyos ENDURANCE 800m Run 20 Slam Balls (30/20) 400m Run 20 Slam Balls 200m Run 20 Slam Balls WOD 500m Row then… 21-15-9 WBS (20/14) LHPU