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WARM UP
Coach Beth Special Warm-Up

WOD
3 Rounds EMOM Style:
1. ME Cal Row
2. ME WBS
3. Sled (2nd Line and Back)
4. ME KBS (24/16)
5. C2C Run
6. Rest

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WARM UP
400m Run
Plyos

WOD
0-10 Min:
1K Row
30 Burpees Over Rower

10-20 Min:
4 Rounds:
15 BJ (24/20)
15 LHPU
15 Situps

20-30 Min:
3 Rounds
400m Run
20 Air Squats
20 Lunges

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WARM UP
400m Run/Row
Coach Led Warm-up

PART I

STRENGTH
Every :90 for 8 Rounds:
Build to Max C&J

PERFORMANCE
Every :90 for 8 Rounds:
5 C&J (AHAP) + 5 Burpee Over Bar

CONDITIONING
Every :90 for 8 Rounds:
C2C Run + 5 C&J (95/65) + 5 Burpee Over Bar

PART II

4 Rounds for Time:
400m Run
15 Power Snatch (75/55)
30 DU

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WARM UP
400m Run/Row
Coach Led Warm-up

PART I

STRENGTH
Every :90 for 8 Rounds:
Build to Max C&J

PERFORMANCE
Every :90 for 8 Rounds:
5 C&J (AHAP) + 5 Burpee Over Bar

CONDITIONING
Every :90 for 8 Rounds:
C2C Run + 5 C&J (95/65) + 5 Burpee Over Bar

PART II

4 Rounds for Time:
400m Run
15 Power Snatch (75/55)
30 DU

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WARM UP
2 Rounds:
C2C Run
10 PVC Pass Thru
10 PVC Fig 8
10 Pushups
10 Ring Row
:30 Plank

PART I

STRENGTH
12 Min EMOM:
Odd – 5 Strict/Weighted Pullups
Even – 10 DB/KB Floor Press

PERFORMANCE
12 Min EMOM:
5 Strict Pullups + 10 Pushups

CONDITIONING
12 Min AMRAP:
5 Pullups
10 Pushups
15 Situps

PART II

4 Rounds w/Partner:
30 STO (115/75)
40 KBS (24/16)
30 Cal Row