WARM UP: Foam Roll / Lacrosse Work 400 Meter Run Lunge walk in Inch worm back Hamstring stretch with bands x 2 Hurdler Stretch x 2 SKILL WORK: Good Mornings x 7 Push Press x 7 with bar, 2 rds WOD: On the Minute for 10 Min: 2 Back Squats @ 75% 1RM Newbies – [...]

WARM UP: 800 Meter Run / Row Foam Roll Review Outside Drills WOD – FGB Task Oriented Row (Cals) Wallballs SDHP Box Jumps Push Press 3 RFT Rest 1 Min Between RX = 75/55, 20 Reps/station Scaled – 15 Reps/Station

WARM UP: Foam Roll / Lacrosse Work Outside Drils WOD – Partner WOD 1 Person Working at a Time WOD 1 Sprint Up the Hill 10 Slamballs Sprint Back 4 RFT Rest 6-8 Min WOD 2 40 KB Swings Ttl 40 KB Goblet Squats Ttl 40 Burpees Ttl 2 RFT Record TOTAL TIME

WARM UP: Foam Roll / Lacrosse Work 500 Meter Row Frog Jumps down and back 50 Double Unders or 100 singles SKILL WORK: OHS x 7 Snatch Balance x 7 WOD On the Minute for 8 Min: 1 Snatch Start @ 75% 1RM Minimum Rest 5 Minutes 4 Good Mornings @ 35% Dead 8 Floor [...]

WARM UP: Foam Roll / Lacrosse Work 10 Jumping Air Squats 10 Box steps (5 per leg) 10 Lunges in place (5 Per Leg) 2 Rds Hamstring Stretch with bands Quad Stretch on Box SKILL WORK: 10 Pass Thru’s w/ PVC 5 Scapular Pull ups 2 rds WOD “HELEN” 400 M Run 21 KB Swings [...]