WARM-UP: :20 Drills X 2 Jumping jacks Lunges Bar hang Handstand hold/walk Lunge to instep Push-ups 20 Pelvic raises 15 Single leg raises (each) 20 Kicks on the ground 20 Scorpions 20 Push-ups SKILL: 1

WARM-UP: 9:00 EMOM M1: 15 Cal Row M2: 15 Russian KBS (24/16) M3: 15 Thrusters with empty barbell SKILL: 2 X 20: Banded Monster walks – Forwards – Backwards – Left – Right 2X 10

Grab your team of 3 women, and register for A League Of Their Own 3 at noon. http://aleagueoftheirownchallenge.com WARM-UP: Curb to curb run 1:00 Jump rope Curb to curb run 12 to 1 Single leg

ATTENTION LADIES!!!!! A League Of Their Own 3 registration opens tomorrow, 12/16/15 at 12:00 p.m. http://aleagueoftheirownchallenge.com   WARM-UP: 400m Run Line Drills 1 Set of fence drills 6 to 1 Squats push-ups SKILL: Bar muscle

WARM-UP: Plyos Shuttle run 20 BSQ with barbell 20 GM with barbell SKILL: 8:00 EMOM 3 DL @ 70% of 1 rep 6 Box jump overs WOD: 4 Rounds (10:00) 5 DL @ 80% of

WARM-UP: 400m Run 3 Rounds of Cindy SKILL: Team relay 250M Row Bear crawl Buurpee broad jumps WOD: 5 Rounds (20:00) 20 Step ups 20 KBS (24/16) 10 Russian Sit ups (12/8)