HAPPY BDAY MAGGIE WELSH AGE ? Warm up W/ Kettlebell: Walk around 2 mins (some overhead) 20 2 handed side swings (not OH) 3 mins cardio Abs Circle Lunge walk - 1 minute PVC 4 min EMOM 8 HSPU’s (Strict til fail, then finish kips) SNATCH BAR WARM UP w/ bar only WOD Happy BdY WOD Row 500m(450m)/Bike 1100m/950f Bear crawl up n back about 50m) Then, 2 Rounds of: 18 Power Snatches (75/115) 18 Mountain Climbers 18 KB Swings (35/53) 18 High knees sprint

WARM UP RUN 1 lap 3 mins bands/cross symmetry 3 mins cardio PVC Squat PRO. WOD INSIDE/OUTSIDE 5 Rounds 2mins each (4 mins=1 round) Inside - obstacle course Outside - DB snatches AND/OR Front Squats

Warm up 2 mins - lunge steps w/ twist Static stretch - 3 mins Cardio - 2 mins PVC Practice Squat Snatch W/ Pro WOD 3 Rounds 15 OH Squats (65/95) 12 Burpees 9 Lateral Bar Hops 12 Power Snatches (65/95) ;15 Mountain Climbers

ATTENTION: ***this Saturday we will be adding a boxing class at 11am (and continued) Warm up Walking w/ OH KB -2 mins 3 mins cardio 1 min jump rope 6 Inch Worms PVC ABSTRACTOR Tricep kickbacks and tricep push ups 4 kickbacks each arm then 4 tricep push ups 4 Rounds WOD Buy in: 20 hand release push ups Then, 4 Rounds of : 11 Power cleans (95/135) 4 Wall Walks 11 RING Rows 4 GI Janes Then, Run 2 laps - as fast as POSSIBLE !!!

Warm up: 3 mins walk/Run/bike/ski 10 pushups slow mo Pvc Then, 3 Rounds of: 25 flutters 30 Bicycles 35 Alt. Knees to Elbows Then, Dumbell curls. 2 per designer PVC WOD 21-15-9-3 of Thrusters Box Jumps Wall Balls

Happy Bday Dean! 11/12/66 age 45 WOD 45 Deadlifts (155/225) 45 Goblet Squats (35/53) 14 Toes to bar 59 Lateral bar Hops (each jump) 14 Toes to Bar 26 Hollow Rocks!!! Time Cap: i45 mins

Warm up All together (beginning 5 mins into class) Runners Warm up Michael Phelps 3 mins cardio - Choice Pvc Power Snatches 4x6’s WOD 3 Rounds ofR 16 Devil Dogz (35/50 16 Deficit Push upf 16 Box Step Ups w/ DB Then, 48 Mountain Climbers