Warm Up Run 2 laps Bike 3 mins 3 min AMRSP 333’s - Push ups, Sit ips, Squats 1 min Bar Hang Abstractor Pvc WOD 3 Rounds of 18 KB Swings...

Warm up 3 mins Stretch 3 mins jump rope 2 mins PVC 3 mins pull up practice (poss buttrfly) Back Squats pro then 4x6 WOD “DIANE meets...

SURPRISE WOD! There will be no running, air squats, pushups or pull ups 😉

MEMORI AL DAY wods 8:45 10:15 only!!! M U R P H!!! RUN 1 MILE 100 pull ups 200 push ups 300 Air Squats RUN 2nd mile wear a vest!!!

5 mins light row/bike/ski/jog 2 mins jump rope 1 min Bar Hang 3 mins static stretch PVC Hole sit (squat snatch) :30 WOD 5 Rounds 3 mins...

Warm up 3 mind cardii 2 mins diff cardio 3 mins bands/cross symmetry 3 min AMRAP 333 push ups sit ups squats PVC BAR practice Squat...

Warm up On your own but will Do Abs together WOD “FIGHT GONE UGLY” 5 Rds 1 min each station KB Swings Push Presses Burpees Wall Balls OH...