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

Skill & Focus:  set up and movement review

Level 3 115#/80#;
Level 2 95#/65#;
Level 1 prn

Lunge (bw, 1 R + 1 L = 1)
Push up
Chin up
Deadlifts
Power cleans
Butterfly sit ups
3 min rest

Warm up: 400 m run; 2 x 10 squats, pvc/light good mornings, 10 spiderman lunges, 10 alt walking toe touches,  10 sit ups, 5 pull ups

Mobility:  Quads/hams (30 s squat hold, figure 4's, roll out)

Skill Focus: Back Squat the Reindeer’s load

WARM UP: Make up a warm up the. Switch with a partner!

SKILL: pull ups and bar muscle ups

WOD: CF Kids can WOD like their parents!

4, 4 min rds + 1 min rest:  as many reps as you can in the minute

tire flips
box jumps