Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm *Twists - 5 each way, each person PVC 10 Bar Roll outs/back from knees 6 WOD 15 min AMRAP 4 man makers (burpee with 1-arm Row) 4 Devil Dogs (35/50) 4 Pull Ups - 4 wide-grip push ups with hips up

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings: 40 Push Ups: 70 Dubs: 150 ANY WAY ANY HOW!! Workin 20 mins!

CONGRATS TO COACH MIKE BURNS (“Burnsy”) He received his Level I CrossFit certification and will be coaching Friday at 5:30 am!! WHOOT WHOOT!!! Thnx Mike, Jodi, and Cassie for ur help while I’m in Pittsburgh. Warm up 3 rounds of : Bike/Row/ski - 2 mins 2 Bear Crawls (100 ft) 15 Push Ups 25 Dying Bugz 15 slow Hip extensions 15 slow tip toes 15 slow push Aways 25 High Knees Strength: Reverse grip Bend over Rows 2x8, 4x6’s PVC 2 mins any cardio WOD THIS ONE IS A CLASSIC - 1st ran

Oly lifting will b with the 7pm class tonight. ((No class Thurs. at 7pm) WOD 12 min EMOM 4 Power Cleans (65/95) 4 Devil Dogz Then , :90 rest and add lbs Then 6 min AMRAP of: 4 Power Cleans (95/135) 4 Burpees

HAPPY BIRTHDAY RHONDA - another year at 49!!! Warm up 3 mins cardio 3 min AMRAP 3 push ups 3 sit ups 3 Squats Abs circle PVC PENDLAY Rows 4x6’s Snatch Pro WOD 5 Rounds of: Run 1 lap 8 Mountain climbers 10 Power Snatches (65/95) 12 Sumo Deadlift High Pull (65/95)

Warm up SALLY UP - ? Push ups WOD 15 mins AMRAP 6 Back SQUATS 14 KB SWINGS Stay Tuned

WOD 60 POWER CLEANS - heavy 50 High Knees 40 Hand Stand push ups 30 Sand bag (over the shoulders) EMO2M - 5 burpees