Warm Up Walk/Run 2 laps 15 push ups 15 Squats 10 Burpees Abstractor Pvc 4x6 Strict Shoulder Press WOD 16 min AMRAP Run 1 lap 6 Floor Wipers W/ Press (95/135) 8 Power Cleans (95/135) 10 Mountain Climbers

Warm up Cardio 3 mins Bands stretch 3 mins Cardio 2 mins Med Ball warm up w/ ABS-6 mins WOD 6 Rounds of: 1 min of Dead Lifts 1 min of Wall Walks 1 min of GI Janes

Warm up Runners jj’s etc Michael Phelps Pvc Clean pro Cleans (any) 4x6’s WOD “CINDY” 20 min AMRAP of: 5 Pullups 10 Pushups 15 Air Squats keep track of rounds

Warm uP GO GETEM CHRISSY - REPRESENT!!! WOD 3 Rounds 15 Push Presses (65/95) Run 1 lap 16 whoot whoot

PLEASE BE ON TIME, 4:30 class needs to vacate by 5:15 - PLEASE!!! WARM UP cardio 4 mins Michael Phelps KB OH Walk - 2 mins Abs circle PVC snatch Pro WOD 10 Pull ups Run 1 lap Then, “Randy” 75 Power Snatches (55/75) Then, 30 Pull Ups (5 Strict, 10 C2B, 15 kipping)

Warm up Bands - 3 mins Runners warm up 3 rounds of: Run 1 lap 10 push ups 10 Air Squats Then, 2 mins Bicycles 2 mins Dying Bugs 1 min Hollow Rock PVC THRUSTER PRO WOD 7 Rounds of: 7 Thrusters (65/95) 7 Bar over Burpees 7 Ring Push ups 7 Mountain Climbers

Warm up 5 mins Cardio 20 push Aways 1 min hole Sit 1 min Wall Sit 1 min bar hsng 1 min KB OH Walk 10 push Aways PVC DEAD LIFTS 3-rep max +5-min Rest * WOD “Diane” 21-15-9 Deadlifts (155/225) Hand Stand Push ups Then, 5 min cardio Burn