WARM UP PVC Warm Up: 10 reps each X 2 Rounds Pass thrus Figure 8’s Twists (3-position) Good Mornings MOBILITY Post WOD Foam Roll WOD “Mary” 20 MIN AMRAP: 5 HSPU 10 Alternating Pistols 15

WARM UP Everett Warm-Up ENDURANCE Tabata – 4 Rounds for Total Reps: – Burpees – Jumping Squats – Mountain Climbers – Row (Calories) WOD 5 Minutes to Complete: 750m Row or 800m Run ME DL

REMINDER!  Today is the last day to sign up for the “We Are Change Challenge”.  Also, if you are already signed up, please ask a coach to take your measurements and pictures. WARM UP 5:00

There are still a few spots left in the “We Are Change Challenge”.  Sign up quick because Tuesday (tomorrow) is the deadline for signing up! If you are already signed up, here’s what you need

Hey, We Are Change athletes!!! I can’t not wait for this challenge to get started. You must get your measurements and pictures done this week before or after class. As soon as registration closes on

WARM-UP 2 Rounds of: 250m Row 10 Barbell Good Mornings 10 Barbell Back Squats 10 Barbell STO *Add light weight for round 2 STRENGTH 10:00 to find 3 rep touch and go power clean and