WOD

WARM UP 100 skips 50 sit ups 75 skips 50 v ups 50 skips 25 Hollow Rocks

WARM UP 30 PVC Pass Throughs 30 Air Squats 30 Lunges 30 Jumping Jacks SKILL DRILL BURGENER WARM UP

WARM UP 200 M Row 100 Skips 50 Flutter Kicks 50 Sit Ups

WARM UP 10 Minutes: Minute 1 – Couch Stretch Minute 2 – Hollow Rocks & Supermans Minute 3 – Plank Minute 4 – Skipping

WARM UP: 3 Rounds of : 20 Jumping Jacks; 5 Pull Ups; 5 Dips; 20 Weighted Sit Ups SKILL Find 2 RM Over Head Squat WOD: CINDY 20 Minute AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats    

WARM UP: 2 Rounds of: 20 Walking Lunges; 20 Mountain Climbers; 20 Leg Raises; 10 Pike Push Ups SKILL: Find your 2 RM Clean and Jerk

WARM UP: I 1-10 Push Ups 100 M Run between each round of Push Ups II 1-10 Air Squats 10-1 V Sit-Ups

R&R

WARM UP: Tabata: 6 Rounds of 20 seconds of work & 10 Seconds of rest Land Mines Pull Ups Push Ups Air Squats