Warm up Runners warm up (JJs, T-claps, pogos, Lunges) Michael Phelps 333 with Push ups, hollow rocks,pull ups Cardio - 3 mins Pvc Deadlift pro WOD 2 mins stations -3 Rounds Deadlifts (135, 185) DB Snatches (\35 Toes to Bar

WOD 18*15*12*9-*6*3* of Power Cleans (75/115) Pull-ups (try to do 2 strict each set) *=2 wall Walks

LET’S GOOOO!!!! WARM UP 5 mins cardio 4 mins cross Sym/bands 1 min KB Walk 1 min bar hang PVC BEND-Over Rows 4x6 WOD 8 mins :30/:30 Thrusters (55/75) KB Swings (35/53) THEN, 3 mins Cardio(cals) 3 mins KB Swings(35/53) 3 mins diff Cardio(cals) LETS COUNT TOTAL REPS!!!

Warm up Bands two minutes Cardio eight minutes PVC Michael Phelps Tabata dying bugs Snatch progression WOD 20 POWER SNATCHES (65/95) 20 PUSH-UPS 20 WALL BALLS 20 POWER SNATCHES 20 wall balls 20 push-ups 20 power snatches Rest one minute Then, Two minutes back squats (65/95)

REMINDER: 5:45 pm class tonight will start at 5:30pm. Muscle Ups with Mikey will start at 6:30pm! Warm up 2 mins static stretch 8 mins cardio - :30 harder/:30 lighter MICHAEL Phelps PVC Tabata Push ups DEADLIFT PRO WOD 5 Rounds of 6 Deadlifts (155/225) 7 HSPU’s 8 Box Jumps 9 Broad Jumps

Muscle Ups w/ Mikey has been moved to Wednesday at 6:30 til whenever. There will be a 430 class and then a 530 class also.. Warm up will b on the white board. Tabata Hollow Rocks WOD 15 min AMRAP 16 Double Unders 12 DB Box Step Ups (35/50) 8 Clean n Press (75/115)

HAPPY BIRTHDAY JODI (J SWOL) 12/15/81 age 44!!! Warm up Bands 3 mins Cardio 4 mins 333’s 3 mins Pu, SU, Sqts PVC HANG 1 min Sumo DLHp 4x6’s (load Up) B Day WOD BUY IN: 22 Pull Ups Then 4 Rounds of: 11 OH Squats(65/95) 11 KB High Pulls 11 Devil Dogs 11 KB Swings (35/53) Cash Out: 22 Pull ups