WARM-UP: 2X 250 row 5 slow baby squats 10 pushups 10 lunges to instep (total) SKILLS: Foam roll – open upper back WOD: 4 rounds 10 GTO (115/75) 15 Burpees 20 Box jumps (24/20″)

WARM UP: 200m run plyos SKILL: 15 minutes to complete: 5 X 100m empty sled sprints WOD: 800m run 20 pull up t2b (or 20 pull ups & 20 t2b) 400m run 10 pull up

WARM UP: 400m run 2 rounds of STRICT Cindy 2X fence drills (10 each direction) Partner chest stretch SKILL: 15 min 3X10 KB floor press. heavy but perfect WOD: 10 min AMRAP 50 DU (100

WARM UP: 400m run plyos for squats SKILL: 8 minutes to build to a heavy triplet front squat then 5 minutes to complete 3 X 3 @ 80% WOD: 15 EMOM: Minute 1: squat clean +

WARM UP: 200m run 1 set of fence drills 10 pull ups SKILL: 10 minute cap 2 X 400m run *1:1 work/rest WOD: “NICOLE” 400m run ME pull ups AMRAP in 20 minutes

Today Coach Renee gets married in New Mexico to Evan.  Many of our coaches and friends are there celebrating it with them.  Next time you see either of them they’ll be hitched! WARM UP: 400m