WARM UP: 200m run 200m row Plyos 200m run 200m row Plyos 200m sprint 200m row SKILL: Straight to WOD WOD: Teams Of 3 1000m Row 50 GTO w/Plate 50 BXJ 50 MB SU 200

CLOSED

Last class of the day is 12:00pm! WARM UP: 20 Jumping jacks 20 Seal jumps :60 Couch stretch R :60 Couch stretch L :60 Downward dog stretch 3 Rounds of  Cindy SKILL: Pistol and HSPU

WARM-UP: Plyos Barbell smash SKILL: DU skill work WOD: 14 Min AMRAP 15 Deadlifts 200m Run C2C farmers carry

WARM-UP: 10 Cal row :30 Bar hang :30 Hollow body hold :30 Superman hold 10 Push ups SKILL: Partner WOD: 2 Rounds: 400m Run 5 Manmakers WOD: 5 Rounds 20/16 Cal row 20 T2B 20

WARM-UP: 2 rounds: Fence drills 10 Ring Rows 10 Air squats 10 Lunges 5 Burpee broad jumps SKILL: 5 sets of Jerk complex 1 Push Jerk 2 Split Jerks WOD: 9 Min AMRAP 9 Power