Warm Up: Foam Roll 800 Meter Run 5 Burpee Broad Jumps Lunge & Twist 5 Inch Worms Skill Work: WOD: 10 Pull Ups 5 Power Cleans 5 Toes to Bar 15 Sit Ups with Med Ball (25lb/20lb) RX 95lb/65lb PHA 135lb / 95lb  / CTB PullUps WOD:

Warm Up: Foam Roll 800 Meter Run or Row Burpee Broad Jumps (Down & Back) Quad Stretch on box (Hold 20 Sec) Skill Work: 2 Rds 5 Clean & Jerks from the high hang 10 Front Squats 5 Muscle Snatch WOD: 15 OHS 400 Meter Run 5 RFT RX 115lb / 75lb

Warm Up: 800 Meter Run 5 Burpee Broad Jumps Lunge & Twist Shoulder Stretch with Band WOD: 7 Ring Push Ups 7 Squat Cleans (95/65) 15 Meter Bear Crawl 15 Meter Broad Jumps 8 RFT

WARM UP: Foam Roll 5 Burpee Broad Jumps 2 Rds: 10 Front Squats 5 Clean Pull Unders to Jerk 10 Snatch 400 Meter Time Trial (Up HillPoint) WOD: 20 Double Unders 15 KB Swings 150 Meter Row AMRAP 12″ RX 53lb / 35lb http://www.youtube.com/watch?v=HW4IZ0Flh3M

WARM UP: 2 Laps 5 Inch Worms Lunge & Twist 2 Rds: 5 OHS (45/35) 10 Kipping Pull Ups 10 Step Ups (each leg) WOD: 40 Box Jumps 40 Push Press (75/55) 4 RFT PHA 5 RFT