WOD

WARM UP: 3 Rounds of 20 Hollow Rocks; 20 Samson Stretches & 20 Push Ups SKILL: Over Head Squats: 5-5-5-3-3

REST DAY  

WARM UP: 57 Birthday Burpees for time (Happy Birthday Christine! But seriously – we do love you and all but next year stay home and rest on your birthday!) SKILL: Burgener Warm Up/ Snatches

WARM UP:  400 M Run 10 Samson Stretches 20 Hollow Rocks

WARM UP: 1 Minute of Skipping 2 minutes of Push Ups 3 Minutes of Dips (Paralettes/ Matador/ Rings) 4 Minutes of Pull Ups

WARM UP:  150 Double Unders 150 Sit ups/ Flutter Kicks

WARM UP: 1 Minute Air Squats 2 Minutes Planks 3 Minutes Double Unders 4 Minutes Supermans 5 Minutes Sit Ups

WARM UP: Rum & Coke: 25 Sets of : 1 Burpee; 1 Jumping Jack; 1 Push Up; 1 Sit Up; 1 Mountain Climber (Right & Left leg) = 1 Set

R & R Day

WARM UP: Teams of  6 warm up with a 1 mile run – 1 person starts with a 14# Medicine Ball and passes it to his team mate and runs to the back of the file and the next team member follows suit for the entire Mile.