ATTENTION: Memorial Day 2 classes, first class try to be there by 8:45, second class was started at 10:15. The classes will be open to anyone from any walk of Life, bring your friends family grandparents doesn’t matter, dogs, and there will be no charge.!!! Ha, let’s go!! Saturday, it was suggested to have option WID (by the brains of this organization coach Cass!!! one will be geared toward people that are doing Murph and the other one be geared toward people wanna work out

Warm up —beginning 10 mins into classs 30 Jump jacks 20 Ts 30 pogos 20 Lunges 30 Flutters 20 Bugz 30 Bicycles 20 Hollow Ricks 3 min AMRAP OF 5 Mountain Climbers 10 Lateral bar hops 15 High Knees PVC 10 BAR Snatch Balances Clean Progression WOD 10 Rounds of: 4 Power Cleans (95/135). Rx+=(115/155) 3 Pendlay Rows 2 Devil Dogz (35/50) 1 Wall Walk

OLYMPIC LIFTS and POWER -7 pm LETS GO! Warm Up Runners warm up Michael Phelps 3 Rounds of: :30 Air Squats :30 Push ups Run 1 lap Then, 1 min Bar Hang 1 min Dying Bugs PVC 4x6 Bent Over Rows WOD 16 min AMRAP of 2, 4, 6, … of Thrusters Box Jumps

WRm up WOD TABATA DEAOLIFTS 1/2 Tabata push ups 1/2 Tabata KB Swings 1 min air squats 1 min rest 1/2 Tabata Deadlifts 1/2 Tabata Push ups TABATA KB SWINGS

Warm up Runners warm up (jj t po lun) Run 4 laps Abstractor Pvc 1-arm Rows 4x6’s 3x6 front Squats WOD 21*15*12*9*3* of: Back Squats Toes to Bar 12 burpees after sets

Warm up 3 mins band stretch 3 Rounds of: 1 min bar Hang 1 min hole sit 1 min Dying Bugz 2 min AMRAP 3 push ups. 3 sit 3 Monkey jumps WOD 6 Rounds of 10 Dumbell snatches 10 c2B Pull ups 10 Ring pushups

Warm up 4 mins Cardio Med ball warm up 10’s- bball pass, soccer throw in, rugby toss 2 mins Wall balls with partner - 3’s Pvc 15 burpees WODo INSIDE: Pull ups Wall Balls Push ups Pendlay Rows Ladder Outside Obstacle Course Bar carry KB High Pulls Ladder Runs