WOD 16 min AMRAP 3’s of:u Hand Stand Push ups Power Cleans (75/115) Bar Over Burpees Next Round are 4’s, then 5’s, etc After every...

5 mins Cardio 3 mins 357 pu, su, sqts PVC WOD “FIGHT GONE BAD” 1 round as warm up

Warm up 7 mins Cardio 3 mins Band Stretch Tabata Jack Knives PVC FLOOR Press 4x8’s WOD 15 min EMOM 4 Back Loaded Lunges (55/75) Ring...

HAPPY BIRTHDAY LINDSAY 12/4/96 age 28 Warm up 28 Jumping Jacks Then, 4 Rounds of- 7 Toe Touches 7 sit ups 7 Push Ups 7 Lunges Then, PVC...

Warm up Runners warmup 20’s JJ’s, T’s, Pogos, Lunges, side lunges Michael phelps 3 mins Cardio 3x357’s pu su sqts PVC POWER Snatches...

Warmup 3 mins of Band stretching 4 mins double under practice 3 mins Abs PVC STRICT Shoulder Presses 5x5 WOD 4 Rounds of 12 Thrusters...

Pre work 20’s JJ’s, T’s, Pogos, front Lunges, side L’s, 6 Poppers (:10 sec squat hold-jump Michael Phelps Abstractor 3 mins cardio WOD...