ATTN: The gym will be closed Monday, May 21st. I will be posting a holiday WOD for you to do at home should you feel so inclined. Have a great long weekend!   Pre-WOD Deadlift 3-3-3-3-3       WOD Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups   Post-WOD Headstand practice

Pre-WOD 3 rounds for time of: 400m Run rest 2min between rounds         WOD 21-15-9 reps for time of: Sit up Wall ball Wall Ball “2-fer-1s” (20/14)   Post-WOD Tabata handstand hold

Pre-WOD Tabata plank hold           WOD For time: Run 400 meters 50 Box Jump 50 Push up 50 Walking lunge 50 Squat 50 Back extension 50 Dips 20 Turkish Get-up each arm, alternating arms   Post-WOD Tabata squat hold  

Pre-WOD Agility Drills           WOD “Grace” For time: 30 Clean and Jerk (135/95) OR “Isabel” For time: 30 Snatch (135/95)   Post-WOD Tabata mountain climbers  

Pre-WOD Plyometrics         WOD AMRAP 15 min 15 chest to bar pull up 30 second ring l-sit hold   Post Wod: 800 Meter Run        

Pre-WOD Agility Ladder           WOD “White” (modified) Five rounds for time of: 3 Chest to bar pull up 10 Toes to bar 21 Walking lunge steps  (45/35) Run 400 meters   Post-WOD Tabata squat hold

Pre-WOD 2 Lengths bear crawl 2 Lengths crab walk         WOD Three rounds for time of: 30 Wallball shots (20/14) 30 Squat snatch (75/55)   Post-WOD Sled Pushes