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 Split Jerk from Rack WOD: For Time: *rest 1:1 800 M Run 600 M Run 400 M Run 200 M Run        

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 ups w/ :03 negative :10 Chin over bar hold 10 Downdog HSPU :20 Handstand hold w/good position SKILL: 3×10 banded kickbacks per leg 3×10 front

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 Rest)

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 Hollow arch 10 Seated Ring Rows SKILL: Set up for WOD WOD: New Years Eve WOD: For Time: 31 Push Press 31 Pull Ups 31

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 w/partner 3. 30 shoulder taps (against wall) 4. :45 handstand hold WOD: 20 Min EMOM: Odd minutes: 4 Burpees over bar (lateral) + 4 Hang

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 pause in dip and :03 pause in split landing position. WOD: 5 RFT: 200 M run 10 Pull Ups 5 Split Jerks  

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 Instep each side 1:00 Piriformis Stretch each side SKILL: Every 2:00 for 10:00 5 FSQ from the ground of 1RM FSQ RD1: 55% RD2: 60%

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