Warm up: 300 m row, 10 pass thrus, 10 windmills; 2x 10 du's or attempts, 10 squats, 5 db press,  5 pull ups

Mobility:  glutes/hips

Skill Focus: Back Squat
Warm up and build to working weight. . .

Back squat Levels 2 & 3

We kicked off the start of many parties to come in the new box with our Member Appreciation party Friday night.  Our stellar and amazing members have given 110% of their help, support and patience during our recent move and buildout!  We could not have done it wi

Levels 2 & 3
Sprint 50 m
10 tire flips ahap
sprint 50 m
15 sit ups 20#/15# (
w/ a partner @ a 1:1
10 rds ea for time

Level 1
Sprint 50 m
10 tire flips
Sprint 50 m
15 sit ups

Warm up:  400 m run; w/ a pvc--10 pass thrus, 10 windmills, 10 ohs, 10 hollow rocks, 10 sdhp; 10 squat jumps, 10 push ups

Mobility:  hips, glutes, shoulders

Skill Focus:  OHS
Warm up and build to a . . .

Wait, how'd that title get changed--it was about Kate. . .

Skill Focus: Power Snatch
Warm up and build to working weight. . .

EMOM for 10 mins
Levels 2 & 3
1 power snatch @65% of your 1 rm
1 hps

Warm up: 400 m run; 2x 10 spiderman lunges, 8 split jumps, 5 push ups, 5 ring rows

Skill Focus:  Barbell Lunge
Warm up and build to working weight. . .

Level 2 & 3: BB Lunge 8, 8, 8 (increase in weight ea set, 8R, 8L knee must touch

Warm Up: 5 burpees, 25 yards bear crawl,  5  burpees, 10 lunge steps,
25 yard high knee skip, 25-yard bum kickers

Skill Focus: Perfect Squat

WOD: 
AMRAP in any given amount of time of:
10 push ups

Warm up: 400 m run/500 m row; 10 pass thrus, 10 pvc good mornings, 5 pull ups, 5 wall walks (w/ push up), 10 slams, 10 spiders

Mobility:  shoulders, flat back to forward bend

Skill Focus:  Push Press

Warm up: 400 m run; 2 x 10 light good mornings, 10 sdhp, 15 sit ups

Mobility:  foam roll/lacrosse ball T spine, glutes, lower back; straddle stretch hold ea side and middle 30 s, 10 cat/cow

RX
30 squats
19 power cleans 135#/95#
7 strict pull ups
400 m run
6 RFT

Scaling Option A
30 squats
19 power cleans 115#/80#
7 pull ups
400 m run

Scaling Option B
30 squats