Warm up: 400 m run, high knees, butt kicks, 10 lunges, 10 alt toe touches, 10 inchworms w/ push up, 10 ea fire hydrants, 10 ea heel kick backs

Mobilize glutes/hams/quads

Skill Focus:  "All Out" effort

This one deserves a little history. . .

Warm up: 300 m row, focus on form; 10 arm swings across body, 2x 5 pull ups, 5 chin ups10 v ups, 10 gm's, 10 dl shrugs

Mobility:  glutes --figure 4; lats -- foam roll

Skill Focus: Rowing
Row a 1 K
Rest 3-5 min

Warm up: 400 m run or row; 10 pass thrus, 10 windmills, 2x 10 prisoner squats, 8 push ups, 8 bar dips, 8 hanging knee raises

Mobility: quads/glutes/wrists

Skill Focus: Front Squat 1 RM
Warm up and take 15-20 min to find. . .

Warm Up: 4 rounds of: 10 jumping jacks, 10 jumping squats, 5 wall walk-ups,
5 tuck jumps, 25 yd high-knee skip, 25 yard backwards run

Divide # total participants by 4 to get teams:  each team starts at a different station.   Teams may trategize and perform the exercises in any order they choose but a round must be completed before moving on to the next round.

4, 7 min amraps

Warm up: 500 m row/400 m run; 10 pvc pass thrus, windmills, good mornings, ohs, thrusters; 10 kb sdl, 20 s bar hang, 10 hs kick ups, 10 squat jumps, 15 hollow rocks

Mobility:  T spine roll out, leg smashing w/ roller/ball, kb squat hold

Warm up:  2 min jump rope; 3x 10 du's (attempts), 10 push ups, 10 sit ups, 20 mtn clmbrs           

Skill Focus: Bench Press
Warm up and take 15 – 20 min to find your. . .

1RM Bench Press

WOD:  Plate Push Annie

Warm up: 400 m run; 10 pass thrus, 10 squats, 10 jump squats, 10 lunges w/ arm raise, 10 split jumps, 10 leg swings, 10 strt leg toe touches, 10 good mornings

Mobility:  Glutes/hams

Skill Focus:  Sprinting Mechanics 

Warm Up: 20yd skip, crab walk to pull up bars, 30 sec monkey hang, 5 toes to bar,
5 ball toss over bar, crab walk back to start

Skill Focus: pull ups

WOD:
14 minute EMOM
Even minute: pull-ups