Friday’s WOD

Warm- up(please show up 10 minutes early to complete): 1 Mile Bike   CrossFit:        Conditioning: For Time: 90' ft Walking Lunge 21 Pull Ups 21 (AbMat) Sit Ups 90' Walking Lunge 18 Pull Ups 18 Sit Ups 90' Walking Lunge 15 Pull ups 15 Sit ups 90' Walking lunge 12 Pull ups 12 Sit ups 90' Walking Lunge 9 Pull Ups 9 Sit Ups 90' Walking lunge 6 Pull ups 6 Sit Ups

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Wednesday’s WOD

Warm-up(please show up 10 minutes early to complete): 5 minute Jump Rope BootCamp: 20 Minute AMRAP: 10 Push-ups 10 Grasshoppers 10 second Plank Hold 200 M Run   CrossFit: Strength: 5 Rep Max Front Squat Conditioning: 3 Rounds For Time: 400 M Run 1 Kettlebell Swings 53/35 # 12 Hand Stand Push-ups

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Tuesday’s WOD

Warm-up(please show up 10 minutes early to complete): 1 Mile Run   CrossFit:  Strength: Work to a 1 Rep Max Clean & Jerk   Conditioning: Reps For Time /21-15-9: Power Clean 135/95# Ring Dips

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Monday’s WOD

Warm-up(please show up 10 minutes early to complete): 400 M Run -then- 5 Pull-up 10 Push-up 15 Air Squats   BootCamp: 5 Rounds For Time of: OH Walking Lunge, 45/35# plate 50 ft 15 Burpees   CrossFit:  Skill Work: Toes to Bar   Conditioning: 5 Rounds For Time: 12 Toes to Bar 12 Burpee Box Jumps 24/20# *rest 1 minute

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