WARM-UP: 9min EMOM Min 1: :45 sec row Min 2: 10 wall squats Min 3; 12 reach throughs SKILL; Post WOD Mobility WOD: 4 RFT 400m Run/ 400m Row ( alt rounds ) 10 Horizontal

WARM-UP: 200m Run 10 PVC pass throughs 7 Fig 8 2  x 10 PVC push press 10 PVC front squats 10 PVC thrusters 10 Push ups SKILL: 4 Min EMOM *Every Minute for 4:00 Complete

WARM-UP: X2 30 sec drills Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: T2B practice WOD: “Fight Gone Bad” 3 Rounds 1 min ME at each station 1min Rest

WARM-UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full depth 5 Jumping squats :15

WARM-UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Straight to WOD WOD: Buy In – 100 DU / 300 SU 15- Ring Rows 50- MB Squats 15- Ring Rows 50- MB SU

WARM-UP: Quick Plyos Calf Stretch 10 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 15 Banded Back Extensions *have green and purple bands out SKILL: Straight into WOD WOD: