Warm up 3 mins Band stretch 3 Rounds of: Jog 1 lap 10 push ups 10 Sit ups 10 Squats Then, OH KB hold :30 each arm Pvc Deadlift...

Warm up 4 mins Band Stretch 3 mins cardio 2 mins wall balls 1 min Dying Bugs PVC POWER Snatches pro Then, 4x6 P Snatches WOD 4 AMRAPS - 4...

Warm up 5 mins cardio 3 min Amrap 333’s push ups, sit ups, squats Pvc Squat Clean pro then, 5x5’s@85-90% WOD 21-15-9-3 of- Thrusters...

SUNDAY FUNDAY!!!!! Lets Gooo!! Warm up 1 min each: Bar Hang Hole Sit 6” Hold Poppers Dying Bugs DDD’s (no comment Sean) KB OH WALK Lunge...

5 mins cardio 4 mins call outs - 10’s 3 mins band 2 mins Bar movements: Good mornings, Shrugs,row,press,snatch WOD 16 min AMRAP 3 reps...

Warm up 4 mins Cardio 3 mins Bar stretch PVC SNATCH PRO 5x5 WOD 4 Rds of 1 min sumo DL High Pulls (55/75) 1 min KB Swings 1 min Dying...

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