WARM UP: Grab pvc: 10 Pass thru 10 Strict press 10 Push jerk 10 Split jerk Calf stretch BBWU from rack SKILL: 12 Min to Build to: 1 Rep Max

WARM UP: 2x’s 20 Banded side steps over 45# plate 10 Slow controlled banded squats 5 Push ups w:03 negative :30 Bar hang 5 Jumping pull ups 5 Jumping pull

WARM UP: 400 M Run Plyos 10 Squats with rotational twist BBWU SKILL: Into WOD WOD: 5 Rounds for Time: 200 M Run 8 Squat Cleans 200 M Run (2:00

Happy New Year Mission family!! Enjoy the day off today and prepare yourself for new PR’s in 2019!  

WARM UP: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OHSQ against rig 5 Hip snatch 10 Thrusters 10 Lunges 10 Push ups 10 Scapular retractions 10

WARM UP: 5 Miles SKILL: Into WOD WOD: AMRAP (10:00) 1,2,3,4,5… KBS (24/32) WBS (14/20) T2B 3:00 REST AMRAP (10:00) 1,2,3,4,5… KB Goblet Sqt. (24/32) PUSH-UP STRAIGHT LEG SIT-UP

WARM UP: 200 M run 10 L2I 10 Baby Squats 10 Inchworm + Push Up SKILL: Handstand Skill Day 3 Sets Options: 1. 50ft handstand walk 2. 50ft handstand walk

WARM UP: 10 Pass thru 5 Fig 8 per side 20 lunges 5 Drop lunge each side 15 Air squats SKILL: Every 2:00 for 12:00 2 split jerks w/ :03

WARM UP: 200 M run 2x’s: Monster walks: 20 L, R, Forward, Backward 10 Slow, controlled banded squats 20 Banded pull aparts 5 Push ups w/:03 negative 1:00 Lunge to

Enjoy another day with your families. We will be back on track with our normal classes Thursday.