Warm Up Strength- PENDLAY rows 4x6 WOD 16 min EMOM (65/95) E 75/105 0, 2, 4,…6 Power Snatches 1 Burpee 1, 3, 5,…6 Burpees 1 Power Snatch

Warm up Michael Phelps Runners warm up - 10 JJ t pog Lin 3 rds of 2 mins cardio 1 min Abs 1 min static stretch, legs back Bar warm up Dead’s/Shrugs/high pulls/presses WOD 6 Rounds OF: 8 Floor Press Wipers (65/95) E-75/115 8 Power Cleans 8 Front Squats 8 Jerks

Warm up 3 mins 357 pu su sat 3 mins cardio 3 mins Abs call outs (you) 1 min Superman n hip ext stretches 1 min plank w/ alt KTE 1 min duck walk PVC STRENGTH: 1-arm rows 4x6 WOD 4 Rounds of: Run 2 laps 8 Hand Stand Push ups 8 Box Jumps 8 Hand Stand Pushups

Warm up Run 2 laps 4 min AMRAP of: 4 push ups 4 Sit-ups 4 Squats 4 Hip Thrusters 4 Sorawls Then, 1 min hang 1 min hole Sit 1 min Dying Bugz PVC WOD 4 Rounds of 15 KB Swings 10 Front Squats (75/115) 5 Wall Walks Rest 1 min Then, 30 DB Snatches

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm *Twists - 5 each way, each person PVC 10 Bar Roll outs/back from knees 6 WOD 15 min AMRAP 4 man makers (burpee with 1-arm Row) 4 Devil Dogs (35/50) 4 Pull Ups - 4 wide-grip push ups with hips up

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings: 40 Push Ups: 70 Dubs: 150 ANY WAY ANY HOW!! Workin 20 mins!

CONGRATS TO COACH MIKE BURNS (“Burnsy”) He received his Level I CrossFit certification and will be coaching Friday at 5:30 am!! WHOOT WHOOT!!! Thnx Mike, Jodi, and Cassie for ur help while I’m in Pittsburgh. Warm up 3 rounds of : Bike/Row/ski - 2 mins 2 Bear Crawls (100 ft) 15 Push Ups 25 Dying Bugz 15 slow Hip extensions 15 slow tip toes 15 slow push Aways 25 High Knees Strength: Reverse grip Bend over Rows 2x8, 4x6’s PVC 2 mins any cardio WOD THIS ONE IS A CLASSIC - 1st ran