Next couple of days will be HOT!!! Make sure to hydrate, workouts will be lite with many breaks!!! MISTERS will be available with fans!!! 3 mins band stretch Warm up Walk 2 laps Jog 1 lap 3 mins 333’s push ups/Sit ups/Squats PVC 12 Good Mornings - bar only 12 MU chest thrusters WOD 10 min s AMRAP 1 min of work /1 min of rest: 3 Power Cleans (65/95) 3 Hand Stand Push Ups *1 min xtra rest* 10 mins AMRAP :30/:30 Row or Bike $$ can start either$$

Warm up band/cross sym 2 rds of 12: bow/arrow, slalom, not guilty,Twist! 3 rds of: 15 push ups 12 Crunches 9 Air Squats 3 Burpees Partner med ball toss, 10’s of: Soccer (oh) Basketball Rugby (R) Rugby (L) Run 2 laps PVC MINI MU basics Open up swing thru WOD 16 mins AMRAP 2,4,6,8,… Pull ups Deadlift (155/225) Box Jumps (20/24)

Warm up Jog 2 laps 1 lap ohm walk-in switch hall way WOD 16 mins AMRAP 2,4,6,8,… Pull ups Deadlift (155/225) Toes to Bar LOL LOL (Tuesday) HAPPY 49th BIRTHDAY Brotha!!! TODAY’s WOD - Sean’s BDay WOD 49’s of—- Shoulder to Overhead65 (65/95) Kettlebell Swings(25/53) Devil Dogs (break these any way)!! Mountain climbers!!!

Warm up Laps inside: 2 walking 4 jogging 2 walking 4 jogging 30 jumping jacks 4 laps oh Db walk (2 then switch arms) 10 Toe touches to tip toes 4 Inch Worms Abstractor PVC Power Clean progression WOD 4 Rounds of: Run 1 lap 14 Power Cleans (65/95 or *) 12 Jerks (mix up Push & Split) 10 GI Jane’s* *or do (75/115) then only 5 Jane’s

Warm up Row for 500m/Bike 1200m/SKI 450nn 1 min bar Hang 1 mini hole Sit 3 mins 333’s Pu Su zz Sq Run 2 laps 1-arm Rows 4x6 WOD 18 mins 6 Rounds 3 mins to complete: 8 Back Squats (95/135) 10 Ring Push ups 12 KB SWINGS (35/53)

Friday FUN Day Warm up Run 2 laps 1 min push ups 1 min sit ups 1 min Squats 1 min Lunges 1 min Lunges bar only WOD 12 min :30/30’s 3 Rounds- Dying Bugz Wall Balls Hollow Rocks Thrusters Rest 1 min Then, Just Dance Then, 8 min AMRAP 6’s of: Thrusters Pull ups Speed Drills high knees, or Pogos!

OLY LIFTING tonight AT 7 Get Rockin: 3 Rounds of: Run 1 lap 15 Air Squats 10 Push ups 10 Hollow Rocks 5 Burpees 1 min bar Hang 1 min wall sit 1 min boxing (shadow) Bar Hang with 10 L-ups PVC Strength support: Bend Over Rows 1x8, 4x6’s PVC stretch 5 mins Snatch review WOD 5 Rds of: 9 P. Snatches (65/95) or 7 (75/115) 9 Box Step ups wth/35/50) 18 Double u gf