WARM UP: 200m Run 1:00 Bike 1:00 Row 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: Into WOD WOD: 3 RFT 500m Row 400m Run .8/.6 Miles on bike (Rest 2:00)

WARM UP: CTC Run 10 push ups 10 Squats 3 Wall climbs CTC Run 5 Push Ups w/ :3 negative 10 wall Squats 2 Wall Climbs w/ 6 shoulder taps CTC Run 10 No Thigh

WARM UP: 1 Set Fence drills 2 X 10 Reach throughs 10 Banded GM :30 Cobra stretch 10 Russian swings 10 KB DL 10 SLSU SKILL: 12 min to build: 1 RM Deadlift WOD: 3

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: Post WOD Cash out

WARM UP: Plyos SKILL: Into WOD WOD: 6 Rounds (Waterfall 2 person groups) 200m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BXJ (20/16)      

WARM UP: 2 Rounds: ( 8:00 ) Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) :30 Squat Hold 10 Squats 10 Lunge to instep :60 Couch Stretch :60 Pigeon Stretch