WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings SKILL: TTB Practice 10 Rounds

WARM UP: 8:00 EMOM M1: Row M2: Lunge to instep M3: CTC Run M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 4 RFT (35:00) 500m Row 10 Bench Press @ 65-70% of 1RM

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full

WARM UP: CTC Run Arm Circles (F/B) 1:00 PVC Pass Throughs 10 Lunge and Twist 10 Lunge to instep 10 SLSU 3 Inch Worm + 3 Push-up SKILL: Every 2:00 for 10:00 3 Split Jerks

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10 Push-up WOD: Turkey Burn (11/24/18)

Enjoy another day off. If you need to burn off a few calories from the pies you ate yesterday, knock out this home WOD. We will see you back Saturday morning. 50-40-30-20-10 Push ups Sit