Warm Up-
4 rounds
run 200m
20 Air squats

Strength
4 sets of 10 back squats- before you start, warm up, EVERYONE grab an empty bar, sit in the bottom of your back squat, coach will fix your bottom position
then
6,6,6,6,6  at 75 to 85 percent

Wod
5 Rounds
25 doubles
20 wall balls
10 pull ups

Partner Wod, wod starts at 10:15. Be ready! If you are late we don’t wait.

Wod 1-
8 Minutes Amrap
7 Sits ups
7 wall balls
Switch partners
*each partner completes a round then switches

Wod 2
8 minutes Amrap
6 power cleans
6 burpees over your bar

Partner 2- Run 200m

Switch when you get back. Communicate.. switch your partner left off

Wod 3 TEAMS OF 3
8 minutes max bike cals however you want to split it

8 am endurance class
Run or Row
400m, 400m, 400m, 800m, 800m, 400m, 400m, 400m Rest 90 seconds after 400s and 2:30 after 800m

9am Mobility is back

10am Chipper wod
Partners – 30 minute cap
100 Cal Row
100 Kb Swings
100 Sit ups
100 Burpees
100 Alternation air squats.. timing is everything
100 Cal bike

Warm up
Repeat yesterdays warm up, lets get everyone in a stretching habit. Add 30 band pull aparts today Video here

Strength
Back squat
4 sets of 10 at 70-80 percents push yourself

Wod
5 Rounds
10 deadlifts 225/155
4 Bar Muscle ups (sub 10 pull ups)
8 Burpees over your bar

Warm up-
Couch Stretch- 90 seconds a leg
hurdler stretch 90 seconds a leg
Pigeon Pose  90 Seconds a leg,
Run 600 SLOW SLOW SLOW

Then 1 mile time trial (run/walk if you cant run the whole thing, row 1600 only if you can’t run)

Strength-
Snatch EMOM
Every minute on the minutes for 10 minutes
3 Power snatches or 2 full snatches, technique work. no max outs.. you just ran a mile fast

Wod-
4 Rounds
Run 400
20 KB swings
10 box jumps (please be careful on your box jumps)