Warm up Bands/Static - 2 mins Run 3 laps/cardio 3 mins 2 Rds of: 10 JJ’s/T’s/Pogos/Lunges Sally up - Air Squats PVC PVC Snatch Balance WOD 4 Rounds of: 15 KB Swings 12 Goblet Squats 9 Thrusters (65/95) 6 Hanging L- Ups 1 50ft Bear Crawl (up n back)

Warm up 3 rds of: 2 mins cardio 10 Push Aways :30 secs Plank Hold :30 secs Bar Hang 5 Burpees Then, 2 mins band stretch 25 Dying Bugs 25 Jack knives PVC stretch 4 mins MU practice (box transition) Snatch Pro WOD 30 Power Snatches (55/75) 2 Rds of: 25 Push Ups 25 Jumping lunges Then, 30 Power Snatches

Warm Up 3 mins Cardio 3 mins AMRAP 3 plate sit ups w/ press 3 push ups 3 plate OH squats 1 min HS Hold 1 min Bar Hang 1 min Hole Sit 2 mins Cardio PVC Bend Over Rows 4x 6 Clean Pro WOD 15 mins AMRAP 2, 4, 6, 8 repeat of: Power Cleans and Push Press (75/115) Toes to Bar

Pistol Pete’s 42 BIRTHDAY WOD WHOOT WHOOT!! July 1, 1984!!! Warm up 4 mins Cardio 3 mins static stretch or bands 42 High Knees 42 Dying Bugs 1 min Bar Hang PVC SQUAT Progression WOD 7 Rounds of: 6 GI Jane’s (burpee/jumping pull ups) Run 1 lap (rain stopped - sun will even break thru as a beacon of hope) 6 Back Squats (75/115) Then, Break up any way/any how 42 Pull Ups (or Ring Push ups) 42 Burpees 42 min Time Cap Jk 20 min Cap (7/1/84 7+1+8+4=20 mins)

“Obstacles Course” Inside - Snatchd

Warm up 5 mins talking and Listening Walk 1 lap (still talking/listening) Run 2 laps Bands 2 mins (bow, soccer, bball, etc) Abs Circle PVC WOD 2 min Stations 2 Rounds of: Box Step Ups w/ Db (35/50) Alt. Db burps w/ Snatch (Devil Dogs) Sit ups w/ a plate (25/35) OH Squats w/ a plate (25/35)

OLY LIFT AT 7 - 5 Rep Max!!! Warm up Runners warm up - JJ’s etc Run 4 laps 3 min AMRAP OF: 5 Monkey Jumps 5 Bicycles 5 Dying Bugz Then, 2 min bands PVC DEADLIFT Progression WOD 3 Rounds of: 10 Wall Balls 15 Deadlifts (155/225) 20 Pull Ups 1 Muscle Up / 2 Attempts EMO2M - 10 Mountain Climbers