Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Mats
Ladders

WOD –
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Bring A Bathing suit and Towel
Something worthy of a workout in the pool
We Are ALL Swimming

Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Cleans 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups no band/black band
1200m Run

Warm Up
2 Rounds:
10 Dead Lift
15 American Swings
10 Back Extensions
2 Footed bounds

Snatch Complex x 2

Split Jerk 5×5

WOD – Isabel
30 Snatch for Time

Warm Up
45 Burpees

Mats
Ladders
Resistance Running x6

WOD
10 Rounds:
100m sprint
21 Air Squat

Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders
Depth Jumps 10

40 Meter Sprints
Ever minute on the minute for 20 Minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Split Jerk 2×10
Deadlift 3×5

WOD- Grace
30 Clean and Jerk
For Time

Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 OHS

Burgener

WOD – FRAN
21-15-9
For Time
Thrusters 65/45
Pull Ups no band/black band

Happy 16th Birthday Morgan Rich!!!!

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Min Max Reps

Warm Up
1200m

Back Squat 3×5
Thrusters 2×10

WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups