Warm up 2 mins stretch 2 laps or 2 mins Cardio - 4x (8 mins total) ABSTRACTOR PVC BEND OVER ROWS (4x8) WOD 4 Rounds of 12 Thrusters...

Warm up 2 mins Bands Runners warm up Michael Phelps 4 mins cardio PVC 5 mins Bar warm up oly movements WOD 10 min EMOM of:: 3 Pull ups 5...

Warm up Run 4 laps 2 mins static stretch 2 mins crossover symmetry 2 mins of 3’s - push ups, Sit ups, Squats PVC Power Clean Progression...

Warm up 3 mins cardio 5 mins static n bands stretch Max 500m Row for time PVC 5 rep max Dumbell Snatch WOD 50 Hollow Rocks 50 Dumbell...

HAPPY B- Birthday to Drew (the BEST BARBER AROUND!!!) 4/23/73 age 52 Warm up Cardio 3 mins 4 rds of 13 JJ’s 13 High knees 13 squats or...

Warm up Runners warm up - 10’s of Jumping Jacks, T-Claps, Pogos, Lunges Jog 2 laps or 2 mins Cardio Michael Phelps - 10’s of Small arm...

Please make sure to see Thursday’s WOD! COACH CASSIE’s BIRTHDAY 5/2/90 age: Master’s age 35!!! Warm up 3 min bands Runners warm up - 3...