WARM UP:Warm UP 8:00 EMOM:M1: BikeM2: 5 Inch Worm + Push UpM3: 7 Burpee Broad Jump into SquatM4: Side Lunge (:30 each side)SKILL:12:00 AMRAP1 Weighted Ring Muscle Up5 Medicine Ball Cleans (20/14)2 Weighted Ring Muscle Ups10 Medicine Ball Cleans3 Weighted Ring Muscle Ups15 Medicine Ball CleansWOD:3 Rounds Not For Time (10:00)250m Row12 Squat Snatches (75/55)15

WARM UP: 200 M Run Plyos SKILL: 3 Supersets of: 15-20 Banded Lat Pull-downs 15-20 Banded Tricep Extensions (:90 rest) WOD: “Steel Rain” (22:00) For Time 21 Wall Ball Shots (30/20) 21 Squat Cleans (115/75) 15 Wall Ball Shots 15 Cleans 9 Wall Ball Shots 9 Cleans 9 Bar Muscle-Ups 9 Thrusters 7 Bar Muscle-Ups

WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3 RFT 15/12 Cal Row 12 power snatches (95/65) 9 burpees  

WARM UP: Plyos Group Stretch SKILL: “Karen” 150 Wall Ball Shots WOD: 22:00 AMRAP Burpee Shuttle Run (inside gym, approximately 20’ ft. run then 2 burpee, total of 4 Burpees) :20 rest 20 Russian Twists (20 per side) 20 KBs :40 rest Burpee Shuttle Run :20 rest 20 KB goblet sqt 20 KB high pull

WARM UP: Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Burpee Broad Jumps 15 Knee above the hips 16 Slam Ball Squats SKILL: Into WOD WOD: 10:00 to complete: 400 M Run 21-15-9 of: Thrusters (65/45) Pull-ups (2:00 rest) 10:00 to complete: 400 M Run 15-12-9 of: Alternating Dumbbell Snatch

WARM UP: Foam Roll Banded Shoulder Stretching SKILL: Min EMOM Min 1: Row Min 2: 3 wall walks Min 3: 12 reach throughs + 5 Burpees WOD: 12:00 AMRAP 9 Dumbbell Deadlifts (55/35) 6 Burpees 3 Dumbbell Power Cleans  

WARM UP: 200m Run :10 Line Jumps x 2 Ankle Mobility 10 PVC pass throughs 5 Fig 8 10 PVC push press 10 PVC front squats 10 PVC thrusters SKILL: POST WOD Plank Pulls 3 x 15 Each Arm WOD: 2009 South Central Regional WOD #1 3 RFT (18:00) 500m Row 10 Clean & Jerk

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 10 PVC Pass throughs SKILL: Into WOD WOD: 10:00 to Complete each Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps

WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of: 3 Rope Climbs 10 toes-to-bars 21 overhead walking lunge steps (45/25 Plate) Run 400 meters “White” was the first female Hero WOD, published on CrossFit.com

WARM UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Into WOD WOD: EMOM #1 for 12 Mins Min 1 : 10 Box Jumps Min 2 : 40 Second Handstand Hold min 3 : 15 Hollow Rocks (2:00 rest) EMOM #2 for 12 Mins Min 1 : 6 Broad Jumps Min 2 :