Warm up Deadlifts 5x5 WOD 5 Rounds of: 12 Sprawl Burpees 10 Power Snatches (75/115) 8 Pull ups 2 Wall Walks

Warm up Med ball warm up Cardio 3 mins Bands 1-arm db OH CARRIES 1min each arm 10 rds of 5 push ups rest :10 PVC THRUSTER PRO to 5x5’s...

Warm up Run 4 laps 2 min 3 pus, 3 su, squats Pvc Abstractor WOD 3 Rounds of 10 DB Snatches (35/50) 8 Pull ups 2 Rounds of 20 DB Snatches...

Warm up 2 4xs shuttle runs 15 monkey jumps 15 slam balls 20 dying bugs 20 Hollowv rocks Clean pro WOD 15-9-3-9-15 of Power Clean (75/115)...

HAPPY BIRTHDAY PAULY Z!!!! 4/10: age 52!!! WOD 4 Rounds of 13 Deadlifts (75/115) 13 Bar Over Burpees 13 Floor wipers w/ Press (75/115)...

HAPPY BIRTHDAY PAULY Z!!! B-day WOD TOMORROW FRIDAY SO THAT ALL OF THE 5:30am class can make it (and Ann) WOD 12 min AMRAP of 6 power...

Warm up 3 mins cardio 3 mins bands 3 min AMRAP PUSH UPS, monkey jumps, squats PVC FRONT SQUAT 3 x 8 WOD 2 min /:90/:60/:30 stations DB...