FRIDAY WOD 4 Rounds 12 Deadlifts (155/225) cross grip 15 KB Swings 18 dubs (30 singles) 1 MU wins (3 attempts) OR THURSDAY’s WOD (if missed)

HAPPY BIRTHDAY (19th!!!) Atiya!!! AGE 29!!! 29 Thrusters (65/95) 29 Wall Balls 29 Devil Dogz (35/50) 29 Box Step Ups w/ Db (35/50) 29 Ring Push Ups 29 Burpees Warm up will b on the white board Atiya don’t be mas tarde! ( get it?)

Happy Birthday to Queen Atifa (Atiya), 29 years young and we will do her birthday WOD on Thursday! Starting our 60-day challenge soon! LET’s GOOO! Family, friends, neighbors, etc, $99 for everything including 2 months of unlimited classes, prizes, 3 - 1 on 1’s (on-ramp), 1 free evaluation by an awesome physical therapist (been to the Cf games with a top athlete), a nutrition seminar, and more!!!! See video on Instagram and Facebook. WOD 6 Rounds of: 8 Heavy Power Cleans(115

Warm Up Runners warm up (JJ, T, etc) 3 mins Cardio 2 mins bands-upper 2 mins legs w/ bands 1 min Hole Sit 10 Burpees :30 Bar Hang 1- Arm Rows 4x6’s WOD 18 mins of :30/:30’s Wall Balls Toes to Bar Back Squats

3 rounds of: 10 Push Ups 10 Air Squats 10 Mountain climbers Then, 3-4 mins Cardio 1 min hang 3 mins Muscle up training swings and box transitions 1 min Alt Knees to Elbows 1 min Hollow Rocks PVC Snatch Pro (Strength 4x6’s) WOD 15 min AMRAP 3 Wall Walks 6 Hand Stand Push Ups 9 Hang Snatches (55/75) E (65/95) 18 Double Unders

Warm up 4 mins cardio Abstractor 2 mins 333 pu Su sq Progressions WOD 7 rounds for time of: 7 hang cleans (65/95) E(75/115) 7 front squats 7 shoulder-to-overheads 7 bar over burpees

Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Romanian Dead’s 2x10 - lite! Dead Pro WOD 12 min EMOM 4 Deadlifts (185/275) Burpees till :30secs Rest 2 mins Then, 3 mins max Ring Dips