WARM UP: 1:30 Bike 5 Walking inch worms 10 False Grip Ring Row :15 Top of Ring Support :10 Bottom of Ring Support 10 Downward dog HSPU SKILL: Every 2:00 for 10:00 2 Strict Press

WARM UP: 2 Rounds 200m Run 100m Row :60 Couch stretch each side :60 Pigeon stretch each side 2 Rounds: 100’ KB Crossbody Carry 10 Curtsy Squats 10 Single arm ring row SKILL: Into WOD

WARM UP: 2:00 Jump Rope 2X: :30 T Spine opener w/WB and plate 10 Prisoner Squats 10 Bottom of squat plate extensions 10 Drinking Birds 20 Ice Skaters SKILL: Every :90 for 7:30 3 Deadlift

WARM UP: 200m Run 2 X 10 PVC Pass Through 10 PVC OHS against rig 10 Dynamic GMs 10 BB DL 10 BB OHSQ 20 Bird-dogs WOD: “Nancy” Sprints 5 RFT 500m Row 15 Overhead

Don’t forget Mission will be closed tomorrow and Sunday as we host a Level 1 seminar. Place join us at Boerne Municipal pool for a members only swim WOD from 9am-10am. Doors open at 8:30