SKILL: tempo back squats: 3 sets of 6 reps WOD: 16 minute amrap: 12 weighted step ups 200m run (2:00 rest)

WOD: *teams of 2 for time: 100 calorie assault bike 50 wall ball shots 50 med ball lunges 50 push-ups 100 kick-downs 50 push-ups 50 med ball lunges 50 wall ball shots 1000 meter row

Community Day – Bring a Friend! We would love to meet your friends and introduce them to our community at Mission!  Please have them pre-register so that we can provide a better experience for them!

SKILL: every 2 minutes for 16 minutes: 2 rope climbs 6 burpee box jumps 10 toes to bar WOD: 8 rounds: :45 sprint on bike 1:15 walking rest

SKILL: Deadlift 12:00 to complete: 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 80% WOD: 16-12-8 Single arm dumbbell shoulder to overhead burpees

SKILL: 20 hang power snatches WOD: 5:00 to complete: 200 meter run 5 power snatches 10 strict pull ups 5 rounds