WARM UP :30 Drills x 2 Jumping Jacks Lunges Arm Circles Bar Hang Handstand Hold Pushups Squats 1:00 Stretch MOBILITY Quick Banded Shoulders Arm Stretching WOD “Grace” (10:00 Cap) 30 Clean and Jerks for Time

Barbells for Boobs is COMING UP on Saturday, November 15th!  This is a city-wide event and will be the only thing happening Saturday at Mission CrossFit San Antonio and at MANY CrossFit gyms in the city.  Come

WARM UP 200m Run 2 Rounds: 1 Set of Fence Drills 10 Lunges Each Leg 10 Air Squats 5 Lunge to Instep 10 Pushups 400m Run Once Completed SKILL 8:00 of T2B Skill Work or

WARM UP 200m Run 20 Kicks 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Squats 5:00 Group Stretch *Coach’s Choice STRENGTH 12:00 to Find 1RM Power Clean Then 6 Min

WARM UP 400m Run 3x: 10 Inch Worm + Push Up 10 Lunge to Instep 10 Straight Leg Situp WOD Partner WOD 20 Min AMRAP: Partner 1: 12 V-Ups Partner 2: 12 KBS Partner 1:

Good Luck to All of Our Athletes Competing Today at Power Output! WARM UP 3x: 200m Run 1 Round of Cindy ENDURANCE Every :90 for 10 Min 100m Sprint WOD “Jason” 20 Min Cutoff 100