Warm up 2 mins - lunge steps w/ twist Static stretch - 3 mins Cardio - 2 mins PVC Practice Squat Snatch W/ Pro WOD 3 Rounds 15 OH Squats (65/95) 12 Burpees 9 Lateral Bar Hops 12 Power Snatches (65/95) ;15 Mountain Climbers

ATTENTION: ***this Saturday we will be adding a boxing class at 11am (and continued) Warm up Walking w/ OH KB -2 mins 3 mins cardio 1 min jump rope 6 Inch Worms PVC ABSTRACTOR Tricep kickbacks and tricep push ups 4 kickbacks each arm then 4 tricep push ups 4 Rounds WOD Buy in: 20 hand release push ups Then, 4 Rounds of : 11 Power cleans (95/135) 4 Wall Walks 11 RING Rows 4 GI Janes Then, Run 2 laps - as fast as POSSIBLE !!!

Warm up: 3 mins walk/Run/bike/ski 10 pushups slow mo Pvc Then, 3 Rounds of: 25 flutters 30 Bicycles 35 Alt. Knees to Elbows Then, Dumbell curls. 2 per designer PVC WOD 21-15-9-3 of Thrusters Box Jumps Wall Balls

Happy Bday Dean! 11/12/66 age 45 WOD 45 Deadlifts (155/225) 45 Goblet Squats (35/53) 14 Toes to bar 59 Lateral bar Hops (each jump) 14 Toes to Bar 26 Hollow Rocks!!! Time Cap: i45 mins

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Power Snatches 4x6’s WOD 3 Rounds ofR 16 Devil Dogz (35/50 16 Deficit Push upf 16 Box Step Ups w/ DB Then, 48 Mountain Climbers

Warm up Static 2 mins Cardio 4 mins Static 2 mins Pvc 10 push ups 10 sit ups Hand stand push ups tutorial 5 sets of 8 reps Power clean 1 WOD POWER Clean ladder - goin up!!1 (20 mins) Death by 3’s, then keep goin : 2 min EMOM —- Minute 1: 3 reps power clean THEN, finish minute with power cleans OR burpees Minute 2: REST Total 20 minutes (10 rounds), finish last reps

HAPPY BDAY ROOSTER!! Dave is a young 64, when i grow up… WOD 32 KB Swings 1 lap Prisoners carry (65/95). E 75/115@  8 Back squats on every corner same Then, 8 Rounds of: 3 wall Walks 5 Tire Flips Then, 32 KB Swings