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Mobility:

Calf stretch

Strength/Skill

Rope Climb

WOD:

AMRAP in 15 minutes of:

1-Rope Climb

10-Push Ups

20-Box Jumps

30-Double Unders

Post number of rounds to comments.

Mobility:

Shoulder/Hip Flexor

Strength/Skill

Sit Ups/Back Extensions

25-25-25

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull Ups

Post time to comments.

Mobility:

Hamstring/Calf

Strength/Skill

Dead lift Technique

WOD:

"Christine"

3 Rounds for time of:

500 Meter Row

12-Body Weight Dead lifts

21-Box Jumps (24"/20")

Post time to comments.

Mobility:

Hip Flexors/Pigeon Stretch

Strength/Skill

Front Squat

5-5-5

WOD:

4 Rounds for time of:

10-Front Squats (135/95)

12-Ring Dips

40-Double Unders

Post weight and time to comments.

Mobility:

Shoulder prep

Strength/Skill

Press Complex

WOD:

3 Rounds for time and reps of:

Max Press

Max Push Press

Max Push Jerk

200 Meter run

use 80% of 1RM press

Post time and reps to comments.

Mobility:

Wall Splits

Strength/Skill:

GHD Sit ups/Back extensions

25-25-25

WOD:

5-10-15-20-25-30-35-40-45-50 Double unders

Perform one round of Cindy after each round of double unders

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

Press 5-5-5 or Snatch technique

WOD:

3 Rounds for time of:

400 Meter run

15-Snatch (75/55)

9-Handstand push ups

Post weight and time to comments.

Mobility:

"Work on your bits..."

Strength/Skill:

Rope climbs

3-3-3

WOD:

"Monkey Business"

21-18-15 rep rounds of:

Kettlebell swings (55/35)

Toes to bar

Calories on rower

Post time to comments.

Mobility:

"Femur through the butt"

Strength/Skill:

Deadlift

5-5-5

WOD:

"Yogi"

10 rounds of:

10-Wallball (20/14)

100' Bear Crawl

Post time to comments.

Mobility:

Athlete's choice

Strength/Skill:

OFF

WOD:

In 3 minutes complete the following:

400m run

Max reps pull ups/sit ups

rest 3 minutes

x6

Rounds 1, 3, 5 are pull ups

Rounds 2, 4, 6 are Sit ups

Post total reps to comments.

Mobility:

"Beauty Queen"

Strength:

3 Rep bench max

WOD:

Amrap in 15 minutes of:

10 Box Jumps (24"/20")

15-Push ups (with release)

10 Double unders

Post weight and rounds to comments.