Warm up Jog 4 laps or 6 mins Bike/Row 3 mins 3 pus, 3 Monkey jumps, :10 hole sit Abstractor Pvc Front Squat 5x5 WOD 15 min AMRAP of Run 1...

Warm up Runners- Jj’s T’s Pogos Lunges (front n back) Michael Phelps Cardio - 3 mins Abs circle PVC Pro for Deads WOD ***10 Romanian Dead...

Warm up Deadlifts 5x5 WOD 5 Rounds of: 12 Sprawl Burpees 10 Power Snatches (75/115) 8 Pull ups 2 Wall Walks

Warm up Med ball warm up Cardio 3 mins Bands 1-arm db OH CARRIES 1min each arm 10 rds of 5 push ups rest :10 PVC THRUSTER PRO to 5x5’s...

Warm up Run 4 laps 2 min 3 pus, 3 su, squats Pvc Abstractor WOD 3 Rounds of 10 DB Snatches (35/50) 8 Pull ups 2 Rounds of 20 DB Snatches...

Warm up 2 4xs shuttle runs 15 monkey jumps 15 slam balls 20 dying bugs 20 Hollowv rocks Clean pro WOD 15-9-3-9-15 of Power Clean (75/115)...

HAPPY BIRTHDAY PAULY Z!!!! 4/10: age 52!!! WOD 4 Rounds of 13 Deadlifts (75/115) 13 Bar Over Burpees 13 Floor wipers w/ Press (75/115)...