Warm up 3 min cardio 4 min Amrap of: 4 sit ups 4 air squats Romanian Deads Pro and 5x5 WOD 1/2 Tabata push ups 12 min AMRAP 6 Dead lifts...

Warm up 3 rounds of: 2 mins cardio 1 min static stretch/bands Then, 1 min bar hang 1 min wall sit Abstractor Pvc 10 hip thrusters (from...

Warm up Run 3 laps Bike 2 mins Row 1 min Bands - 3 mins 10 Myle Kicks PVC SQUAT clean prp then 5x5’s WOD “Karen and Annie hangin out” 35...

Warm Up Coaches call out WOD “WHO MISSED WHAT?” Choose 1 A. 50 Back Squats (75/115) B. 50 Clean n Jerks (65/95) C. 50 Squat Snatches...

Warm up 4 mins cardio 3 mins static stretch 1 min Cardio 357 push ups, situps, squats 2 mins Dying bugs PVC FLOOR Presses 4x6 Tabata Pull...

Fight gone bad - almost! Warm up 3 mins Cardio Extended Runners warm up EMO2M 10 Burpees 5 Rounds WOD 1 min stations 4 Rounds of: Strict...

WOD 16 min EMOM 0,2,4,…3 Clean Complex’s (75/115) *** deadlift/row/hang pc/pc 1,3,5,… 8 DB Snatches (35/50) Then, 40 Double Unders!!!