Warm up: 300 m run/row; 1 x 10 pvc pass thrus, windmills, ohs, good mornings; 2 x 10 db/kb alt snatches, 10 wall balls, 10 swings, 5 push ups, 10 ring rows

Mobility:  foam roll the lats & Jimmy Buffets

Skill/focus: Bench Press

Warm up:  300 m row, pass thrus, windmills; 2 x 10 swings, push ups, sit ups

Skill Focus: Review the banded pull down along with mobility/stability work

Tabata
Levels 2 & 3

Sledge slams alt sides ea rd
Paralette push ups

Levels 2 & 3 – each, only 1 works at a time

2014 ft of running 45#/25# (carry db or plate)
2014 lbs of dead lifts
2014 lbs of bodyweight lifted with pull ups
2014 inches of box jumped (you must step down)

Coach led dynamic warm up

Skill Focus: Power Clean
Warm up and build to 85% of your 1 rm

Partner WOD: @ 1:1

3 power cleans @ 85% of your 1
20 kb goblet lunges (10 R, 10L)
15 swings

Warm up: 400 m run; 2 x 10 pass thrus, windmills, burpees, db thrusters, pull ups

Mobility:  shoulders/quads

Skill Focus: DB/KB Thruster
Review of proper form/technique

Level 3
400 m run
15 KB thrusters 53#/35#*

Warm up: 10 jumping jacks, 10 mountain climbers, 10 broad jump, dip walk, speed ladder, 10 one-legged forward hop, 10 one- legged backward hops

Skill/focus:  dumbbell snatches

WOD:
2 x 6:00 AMRAPS, rest 2:00

In honor of Nghi & Martha's upcoming marriage. . .

Warm up:  400 m run; 2 x 10 lunges, 10 push ups, 10 sit ups, 5 ring rows       

Skill Focus: Front Rack BB Lunge / DB Floor Press
Warm up to working weight

Front Rack BB Lunge 10, 10, 10, 10 (5R, 5L)
DB floor press x 6-8 for 4 sets