WARM UP 10’ Groups Dynamics & Mobility STRENGTH Front Squat – 4 x 6 – 8 1’ di rest Barbell Cuban Press – 4 x 10 – 12 WOD For

3 rounds not for time 4 TGU alternatine 10 Hip Swing hang on bar 10 Face the Wall Squat with stick in OH position and hold 3” sticking point WOD

3 rounds not for time 30 Mountain Climber DU 1’ practice Superman Hold 30” AEROBIC DEVELOPMENT Row 500m 2’ rest 750m 3’ rest 1000m 3’ rest 750m 2’ rest 500m

TEAM WOD OF 2 18' amrap of: 30m Bear Crawl with DB 30 Box Jump Over 30 Wall Ball WINTER ENDURANCE THROWDOWN WOD 9' amrap of: 1500M ROW 30 AMERICAN

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WARM UP WOD 2 rounds not for time 200m Run 10 Sit Up 10 Hip Extension 250m Row 10 Push Ups 10 Jumping Pull Ups STRENGTH A1. Back Squat –

3 rounds not for time Wall Angels 2’ practice positioning and execution DU 1’ practice 16’ EMOM odd - 8 DB Lunges (4/4) even – 8 One Arm DB row

WARM UP 10’ Groups Dynamics & Mobility STRENGTH Deadlift - 4 x 5 – 7 WOD 12’ AMRAP of: 10 Wall Ball 8 Sit Up 6 Ring Rows

WARM UP WOD 3 rounds not for time 20m Bear Crawl 10 Backward Walking Lunges 5 GHD SIt Ups WOD 20’ AMRAP 5 Over the box Jumps 10 KB Swings

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with stick in OH position and hold 3” sticking point 10 Kneeling Banded Hip Thru 10 Hip