WARM UP: Foam Roll / Lacrosse Work 400 Meter Run 10 Tuck Jumps Lunge & Twist down & Back 5 Inch Worms SKILL WORK: Push Press x 7 Push Jerk x 7 2 Rds WOD 5 Push Jerks 6 K2E 5 Lateral Lunges Per Leg 25 DU 6 RFT RX = 115/75 http://www.youtube.com/watch?v=Yl4rDWxms9M

WARM UP: Foam Roll / Lacrosse WOrk High Knees Butt Kicks High Skips Broad Jumps Bear Crawl Down & Back Hurdler Stretch x 2 Quad Stretch on box x 2 5 Inch Worms 100 Double Unders or 200 Skips SKILL WORK: Good Mornings x 10 Floor Press x 10 with bar x 2 WOD – [...]

WARM UP: Foam Roll / Lacrosse Work Run / Row 250 Meters 20 Air Squats 20 Push Ups 20 Sit Ups 2 Rds SKILLK WORK: Bench Press x 10 Front Squat x 7 WOD: Every 3 Minute for 12 Min: 5 Front Squats @ 60% 1RM Max Rep Dead Hang Chinups Record weight & reps [...]

WARM UP: Foam Roll / Lacrosse Work High Knees Down 5 Inch Worms High Knees Back 5 Inch Worms Butt Kicks down & back SKILL WORK: Clean Pull Unjders x 7 Cleans w/Bar x 7 2 Rds WOD: “Elizabeth” 21 – 15 – 9 Cleans (Full) Ring Dips FOR TIME RX = 135/95

WARM UP: Foam Roll / Lacrosse Work Frog Jumps Down Lunge Walk Back 10 Step Ups each leg 2 Rds SKILL WORK: 10 Wall Balls 10 OHS with bar 2 Rounds WOD: 10 Meter OH Lunge (down/back) w/wallball 10 Push Press w/wallball 1 Lap around building w/wallball 10 V Ups 16 Min AMRAP RX = [...]