Warm up Michael Phelos Runner’s Warm up 4 mins Cardio 10 Hip Thrusters PVC 1-Arm Rows 4x8 (less lbs) WOD 5 Rounds of 16 Double Unders 10 Dumbell Snatches 6 Devil Dogs 4 Wall Walks

Warm up Runner’s warm up: jj’s, T’s, pogos, lunges :30 High skips 1 min grapevines, 1 min KB WALK 3 rds of: 444 pu su bugz Abs circle Pvc Turkish get up 3x6 WOD 14 mins :30/:30 Alt — snatches and Back Squats (75/115) Then, 5 mins Muscle up practice

My apologies, there will be no 5:30 AM or 7 AM class today.

Warm up 3 mins cross sym 3 mins static stretch 3 mins cardio PVC ABSTRACTOR REVIEW - Strict and Push Press Strict 4x6 WOD 16 mins EMO2M 6 Clusters (65/95) 6 Bar Over Burpees 6 Ring Push ups *try to get this done in 1 min 15 secondd

Warm up 3 rounds of 2 min cardio 1 min static stretch Then, 4 Rounds of 357 ‘s PU, SU, SQUATS Then, 1 min hang 1 min hole Sit PVC Power Cleans 4x6 (heavy) WOD 21-15-9-3 of Front Squats Floor Presses w/ 6” hold KB Swings 20 Russian Twists after each Round

SUPER BOWL SUNDAY Pick the winner of the Super Bowl, and you only have to do half of the Burpee‘s in tomorrow’s WOD (on Monday)!!! Seattle. NEW ENGLAND Warm up 8 mins bike, row, ski Static n bands, cross sym PVC SNATCH REVIEW AND SNATCH BALANCE WOD 12 min EMOM 5 Power Snatches (65/95) 3 burpees OR REVERSE THE NUMBERS!!! Then, 1 min rest Then, Max squats in 2 mins

Warm up Runners warm up Cardio Static stretch Pvc 1 rd a t 1 min each station at 50% Bend Over Rows 3x8 Snatch pro WOD Stations 2 Rounds 2 Min per KB Swings (35/53) Dumbell Snatches (35/50) OH Squats (55/75) Deficit Push Ups