Warm up: Warmy+ 2 sets of – 10 KB Swings, DU’s and clusters + 50 TOTAL jumping jacks Xfit WOD: 5000M row (Kevin, Peter, Lisa, Jennifer…talk amongst yourselves) AMRAP for 20 minutes of; 5 squat cleans (95/65) 7 K2E 9 KB Swings (53/35) 12 Split squats 15 HRPU’s Pull up work; 14,10,8,8,8

Warm up: Warmy+ Tabata, Rds. of; Bar hang Split squats Mtn. Climbers Wall sits Xfit WOD: Pull up work; 14,9,8,8,7

Warm Up: Warmy+ 4×3 Deadlift to Front Squat + run baseline to baseline Xfit WOD:

Warm Up: Warmy+ 10 rds, 1 rep of wall ball, burpee, and box jump over, + 20 single skips Xfit WOD: 5000M row (for you know who) 20 minute AMRAP of; 3 Burpees 9 Box jump overs 15 Wall balls 21 Sit ups Pull up work; 14,9,8,8,7

Warm up: Warmy+ Tabata, 3 rds., of; Bottom position squat, holding 25# plate Plank hold Run down and back Hang from bar Xfit WOD: Pull up work; 14,9,8,8,7