WARM UP Line Drills Lunge – Lunge – Squat High Knees Bear Walks Side Lunges —-> / <—— Butt Kickers Frank Walks WOD 1 FOR TIME 25 – HR Push Ups Row 500m 25 – HR Push Ups WOD 2 25 Ft. – Hand Stand Walk 0r 3 Wall Walks 50 – KBS (53/35#)...

WARM UP Partner Row – 250m x 4 15 – Banded Good Mornings ( After 1 & 3 ) 15 – KBS ( Light – After 2 & 4  )   MOBILITY PVC S1 WOD 21-15-9 Deadlift (225/155#) Wall Balls (20/14#) KB-Snatch (543/35#) AFTER BURNER Partner Farmer’s Walk Relay Winner Gets to make Loser’s...

WARM UP Run 200m 50 Ft. Inch Worm 2 – Rounds of CINDY MOBILITY Samson Stretch :90/:90 PROGRESSION 3 RDS 10 – Active Shoulders 10 – Beat Swings 10 – Hollow Rocks WOD 5 RFT Row 30/20 Cals 15 – Push Ups 7 – Pull Ups AUX. WORK Couch Stretch – :90/:90  

WARM  UP Line Drills 3 RDS :30 – Jumping Jacks :30 – Hollow Rocks :30 – Push Ups PROGRESSION 3 RDS 10 – Active Shoulders + 10 Beat Swings 7 – Front Squat 7 – Push Press WOD For Time 60 – Push Ups 40 – Pull Ups 20 – Thrusters (115/75#) AUX. WORK...

WARM UP Line Drills 25 – HR Push Ups 25 – Air Squats 25 – Ab Mat Sit Ups STRENGTH 5 x 5  – Back Squat @60% WOD 5 RFT 10 – Pull Ups 10 – Burpees AUX. WORK Foam Roll    

WARM UP 3 RDS :30 – KBS ( Light ) :30 – Jumping Jacks :30 – Hollow Rocks PROGRESSION 3 RDS 11 – Push Press ( Bar Only ) 8 –  Front Squat 5 – Strict Pull Ups WOD 21-15-9 Front Squats (135/95#) HSPU COOL DOWN Couch Stretch – :90/:90 Foam Roll    

WARM UP Row 500m 50 Ft. Walking Lunge 50 Ft. Inch Worm 100 – Singles BARBELL PROGRESSION 3 RDS 7 – Hang Clean 7 – Push Press 7/7 – Lunge WOD 5 RFT 10 – Hang Clean & Jerk (135/95#) 7 – T2B AUX. WORK 75 – Banded Tricep Ext.

WARM UP Run 400m ” 25’s” MOBILITY PVC Series III CONDITIONING 5 Rounds – Bar Only 12 – Deadlift 9 – Hang Power Clean 6 – Push Jerk *Cannot Let The Bar Touch The Ground WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Up FLEXIBILITY Group Stretch