Warm up MICHAEL PHELPS 4 Rounds of: 1 min Bike/Row/ski/Run (1 lap) 4 mountain climbers 4 push Aways 4 Monkey Jumps Then, Abs Circle 3 mins bar mu work PVC BENT OVER Rows 4x6’s WOD 9 min EMOM (3 Rounds) 4 Power cleans (75/115) 6 Ring Rows 8 High Knees Then, 8 mins AMRAp 10 Back Squats (75/115) 4 C2B pull ups ***NO MORE PULL-UPS/ROWS TILL Thurs!!

Warm up 3 mins cardio 3 min AMRAP OF 3 push ups 3 pull ups 3 burpees Then 2 min Bar Hang 1 min v-ups 1 min Jack Knives PVC SNATCH PRO WOD ANY WAY ANY HOW- 50 Power Snatches .(65/95) 60 Pull ups 70 Lateral Bar Hops 6 Wall Walks ANY WAY ANY HOW!! I.e. 10 rounds of 5, 6, 7 and then 6 wall walks. Or… Start w/ a wall walk then 5 rounds of 10, 12, 14 and a wall walk Or… Chipper, straight thru!! OR…

Warm up Michael Helps Run 2 laps 2 mins Bike 2 mins Row 2 mins Ski 2 min AMRAP Of Pu Su pogos lungesPhelps 1 min Hollow Rocks Clean n Jerks 4x4 WOD 15 min AMRAP 5 Burpee Box Jumps 5 P Cleans (65/95) 5 OH Squats 15 Hollow Rocks

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