SKILL: tempo back squats: 3 sets of 6 reps WOD: 16 minute amrap: 12 weighted step ups 200m run (2:00 rest)

WOD: *teams of 2 for time: 100 calorie assault bike 50 wall ball shots 50 med ball lunges 50 push-ups 100 kick-downs 50 push-ups 50 med ball lunges 50 wall ball shots 1000 meter row

Community Day – Bring a Friend! We would love to meet your friends and introduce them to our community at Mission!  Please have them pre-register so that we can provide a better experience for them! WOD: 4 rounds for time: 200m weighted run 15 pull up 30 sit-ups 15 burpees

SKILL: every 2 minutes for 16 minutes: 2 rope climbs 6 burpee box jumps 10 toes to bar WOD: 8 rounds: :45 sprint on bike 1:15 walking rest

SKILL: Deadlift 12:00 to complete: 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 80% WOD: 16-12-8 Single arm dumbbell shoulder to overhead burpees

SKILL: 20 hang power snatches WOD: 5:00 to complete: 200 meter run 5 power snatches 10 strict pull ups 5 rounds

SKILL: box squats 14:00 to complete: 8 reps @ 65% 6 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% WOD: 11 minute amrap: 21 wallballs 2 curb to curb farmers carry 9 strict handstand push ups

SKILL: every 2:00 minutes for 10:00  minutes: 3 push presses with a :03 overhead finish hold + 3 push presses WOD: tabata all the things: deadlift (rest 1:00) hang power clean (rest 1:00) front squat (rest 1:00) push press

WOD: *teams of 3 for time: 1600 meter row with teammate plank hold 90 burpees with teammate bar hang l-hold 90 slam ball over shoulder with teammate squat hold 90 alternating russian twists 1600 meter run relay sprint

WOD: “Rankle” 20:00 amrap 6 deadlift 7 burpee pull-up 10 kettlebell swing 200 meter run