Warm up: 400 m run; 2 x 10 squats, lunges, push ups

Mobility:  banded hip

Skill Focus: Back Squat
Warm up and build to a. . .
Back Squat 1 RM (3 attempts max)

Levels 2 & 3

These ribs have a Caribbean flair and are easy to make in the oven finishing off on the grill or all day on a smoker should you choose.  Hubby tore into them before I could take a picture. . .

Teams of 2 – wod with your “friend” @ a 1:1 

AMRAP in 8 min of
5 tire flips
5 tire jumps (in and out = 1)
Rest 2 min

AMRAP in 8 min of
20 mtn climbers
100 m shuttle run (outside, orange line to 50 and back)

Warm up: 400 m run; 2 x 10 pvc pass thrus, windmills, good mornings, ohs, push jerks, splite jerks, 5 jump squats, 10 hollow rocks, 10 ring rows

Skill Focus: Jerk (push or split)
Warm up and build to a. . .

Jerk 1 RM (push or split) 2-3 attempts

Warm Up: 7 tuck jumps, 7 Plank Roll Overs, 7 Hollow Rocks, 7 super mans

Skill: Pull Ups
WOD: Count Down!
10-9-8-7-6-5-4-3-2-1 of
toes to Bar
dumb bell swings
goblet squats
15 yard Sled Push

Warm up:  400 m run; 3 x 10 banded pass thrus, 10 lunges (tot) w/ arm raise, 8 push ups, 8 hanging knee raises

Skill Focus: Sledge Slam Clinic / Mash Attack – roll out ankles, lats, biceps,

Warm up: Taylar

Skill Focus:  Power Clean & Clean
Warm up to 70ish% and. . .                                  

EMOM 2 pc & 1 c @70%; add weight each rd if possible
4 rds of 3 min of work* w/ 1 min rest btwn

Level 3

Warm up: 10 arm circles R/L forward/back, 2 x 10 squat jacks, alt hand/leg  high kicks, 30 s hs hold or walking progression, walkout push ups, light 1 arm swings

Mobility:  trap bar smash, hamstring/glute on box 30 s ea

Skill Focus: DB Snatch

Warm up: 400 m run; 3 x 10 lunges, 10 jump lunges, 10 inchworms, 10 soccer kicks, 10 sit ups, 10 back ext

Skill Focus: Review of Sit Up/Back Extension standards

Levels 2 & 3
Run 800 m
50 back extensions
50 sit ups
3 RFT

Think food doesn't affect your child's behavior?  Think again. . .