WARM UP 3 Minute Jump Rope 3x: 10 Air Squats :30 Plank 10 Baby Squats :30 Bar Hang STRENGTH Front Squat 5×3, Build up to Max 3-Rep Front Squat WOD 12 Min AMRAP 10 Thrusters

WARM UP 400m Row Plyos WOD Open WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 95-lb. overhead squats, 10 reps 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds

OPEN WOD 15.2 RELEASES TONIGHT AT 7 PM!!! WARM UP 200m Run 20 Kicks (total) 200m Run 20 Walk Lunges (total) 200m Run 20 Pelvic Raises 200m Run 20 Squats MOBILITY Banded Hip sequence WOD

WARM UP 400m run 8:00 Coach Stretch ENDURANCE “Annie” (10:00) 50-40-30-20-10 DU Sit-ups WOD Min 1.   10 Cal Rower Min 2.   10 Lunge Jumps (each) Min 3.   10 Burpees onto plate Min 4.   20 Russian

WARM UP 200m Row 2 rounds: 1 Set of fence drills 10 Lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL 4 Min ME C2B Pull-ups *Break up into several small sets

  We want to send out a HUGE congratulations to our own Coach Nick Vera – he was named as an official lululemon athletica Ambassador yesterday! Ambassadors are considered “inspirational leaders…with a passion for elevating