ATTN: There will NOT BE any classes on Thursday! Warm up Michael Phelps -arm circles(little n big), crosses, back slippers 2 rds of: Runners warm up-10 JJ’s, T’s, pogos, lunges 5 inch worms 20 alt. KTE 20 Jack Knives Run 2 laps 4 Rounds of 5 floor wipers w/ press Power Snatch progression 8,5,3,2 WOD 5 KB SWINGS/25 Power Snatches Run 1 lap 10 KB Swings/20 Power Snatches Run 1 lap 15 KB Swings/15 Power Snatches Run 1 lap 20 KB Swings/10 Power Snatches Run 1 lap 25 KB Swings/5

Warm up 3 mins Bike/row 3 rds of 10’s JJ’s T-claps Pogos Lunges Bicycles Dying Bugz Hollow Rocks PVC :30 Orbits :30 Pass Thurs :30 Tri pod stretch Then 20 OH Squats (pvc) 1-arm rows 4x6 WOD 3 Rds: 14 Back Squats 14 Toes to Bar 14 Mountain Climbers Rest 1 min 2 mins of Burpee Briad Jumps!

Warmup: Run 1 lap :15 jumping jacks 10 pushups :15 jumping jacks 10 alternating lunges (10 each leg) :15 jumping jacks 10 alternating plank shoulder taps (10 each side) :15 high knees 10 air squats :15 high knees 10 monkey jumps :15 high knees 5 inch worms Run 1 lap PVC Warmup/progress to workout weight for shoulder to overhead WOD: For 3 mins 30 seconds: 3 wall walks 6 tire flips 9 shoulder to overhead (RX: 75/115) (RX+ 95/135) Bar over burpees in remaining time till 3:30 ma

WOD 21-15-9-3 of Power Cleans (105/145) Box Jumps Rest 2 mins Then, 30 DB Snatches for time

WOD 16 min EMOM 1st 8. 10 Jumping Lunges (all count r/l=2) 5 Close grip tri-cep pushups 2nd 8 6 Bulgarian Split Squats (45-65) 5 wide grip push ups

LET’s GOOO!!! OLYMPIC LIFTING SESSION AT 7:00pm!!! WOD 18-15-12-8-6-3 of: Power Snatches or Thrusters (55/75) Pull ups or Toes to Bar Run 1 lap or Bike 600/Row 250m Then, 20 Thrusters or Snatches (other above)!!! Have Fun!!!

Warm Cardio 3 mins Bands 3 mins 30 GHD’s anytime WOD 5 Rounds of: 8 Clean n Jerks (105/145) 10 Devil Dogz (35/50) 12 Lateral Bar Hops (R/L=1) ***Ascending Rope Climbs -5 only***