WOD 18-15-12-9-6-3 of: Back Squats Power Cleans *between each set do 1 wall Walk and 25 Hollow Rocks Abvent 2 mins Max toes to bar!

HAPPY BIRTHDAY LINDSAY!!! 12/4/96 age 29 Warm up: Stretch together Hand Stand Push ups 3 rounds of 8 per 2 mins PVC SNATCH PRO WOD 1st Round of: 29 Lateral Bar Hops 29 1st Round = DB Snatches (35/50) 29 KB Swings (35/53)5 2nd Round is: 29 Power Snatches (65/95) 29 Burpees 29 Lateral Bar Hops Ascending order Rope climbs ,? MAX 5 29 MINUTE CAP!!! ABVEsNT: 50 Bicycles 50 Dying Bugs 50 Russian Twists

WOD 2,4,6,…12…2 DEADLIFTS (155, 225) Box Jumps EMO2M 10 Mountain Climbers 21 min Time cap!!! “ABVENT: Tabata Alt. KNEES TO ELBOWS!! 2 min Pkank!

Warm up Ride Bike/row/etc - 3 mins Jump rope - 2 minsyttv Abvent : 3 Rounds of- :30 Plank 30 Jack Knives 2 mins own warm up Clean pro WOD 8 min :30/:30’s ALTERNATE POWER CLEANS (65/95) BAR- OVER BURPEES Then: 10 min AMRAP OF: 4 Power Cleans(95/135) 4 burpees 4 GI Janes

Warm up 20 Sit ups 20 push ups 20 Air Squats PVC 4 mins cardio 2 mins stretch Strength: Snatch 4x6 WOD 3 Rounds of: 12 Thrusters (65/95) 12 Ring Push ups 12 pistols (1-legged squats) Rest 2 mins Then, 30 GHD’s (or Toes to Bar)

Warm up 10 mins choice At 10 mins pst the hour, lets do the Abstractor PVC stretches GOOD Mornings - Bend over Rows OR 1-arm Rows 4x6 WOD “Chipper” Tisme 3 mins of max each movement: 1) Pull ups 2). Power Snatches (65/95) E (75/115) 3) Burpees 4). Row/Bike for max meters 5). Wall Balls

Warm up 3 mins Bike/Row/ski/zrun 2 mins Floor Bands .1 min plank 1 min Bar Hang PVC Good Mornings “Sally Up” light! WOD 5 Rounds of: 10 Back Squats (115/155) 15 Push Ups Then, 50 Box Step ups w/ DB (35/50) 10 Muscle ups (any)