Warm Up:  100 singles, 20 du's (15 attempts), 10 s hs hold, 10 wall balls, 10 db c & j, 10 butterfly sit ups

Mobility:  triceps bar smash, lax ball to pecs/lats

Skill Focus:  Push Jerk

Warm Up:  10 mountain climbers, forward roll, army crawl to cone, duck walk to cone, 10 one-legged side-to-side hops, each leg, bear crawl back to start

Skill Focus:  Movement Review

WOD:
4 squats
14 sit ups

WOD:
Be prepared to lift heavy weights overhead and do a little sprinting!

Having an awesome time in Austin Texas at the Paleo Fx!

Skill Focus:  High Hang Power Clean
warm up on complex and then. . .

EMOM 10 minutes
2 high hang power cleans + 2 front squats @60-70% 1rm power clean

WOD:
15 minute AMRAP
200m run
20 double unders

Skill Focus:  Holds*
6 rounds
30 L-sit hold
30 second rest

Warm Up:  2 x 200 m row, 15 s dip hold, 5 dips, 10 close grip push ups, 10 ball slams, 10 sit ups


Mobility:  triceps -- pvc/band/lax

Skill Focus: Weighted Dip
2-3 warm up sets and then . . .

Warm Up: Tabata- Kids choice in movements!

Skill Focus: pistols

WOD:
10 pistols
15 burpee box overs
20 swings
25 yard plate push
25 yard skip

Buy Out: group 800m run
Game!!

Warm Up:  200 m run, 1 turf shuttle, hip ins & outs, 8 walkout push ups, 8 pull ups or ring rows, 8 hs kick ups, 8 pvc/light bar muscle snatches, 8 ohs, 8 full snatches


Skill Focus:  Overhead Squat

Warm up:  2 x 200 m run, knee hug into lunge x 10, mb dl x 10, mb clean pull x 10, db snatches x 10

Mobility/Stability:  Dead Bugs 4 x 30 s

Strength/Skill:  Deadlifts5 x 5 touch n go; 1st set @60%, increase weight each set

Warm up:  5 walk ups, 15 yard crab walk, 10 jumping jacks, 15 yard crab walk, 10 push ups, 25 yd skip back to wall walk ups

Skill:  review skills inWOD and practice HSPU

WOD:  Count Down
2 rounds of:
50 sit ups