Workout of the day

Core:3 rounds10 GHD Sit ups10 Hip Extensions WOD: 10 Rounds For Time6 Turkish Get Ups 35/25100m Sprint Cool Down: wall stretches (quads,groin,hips)

Strength: 1-1-1 x 5 sets Power Snatch-Overhead Squat-Snatch Balance Work up to 80% of 1RM Squat Snatch WOD For time: 50 box jumps (24/20)25 handstand push-ups40 box jumps20 handstand push-ups30 box jumps15 handstand push-ups20 box jumps10 handstand push-ups10 box jumps5 handstand push-ups Cool Down: barbell rollout mobility (traps,biceps, forearms)  

Skill:10 min Alt EMOM40 DU30 sec plank WOD: Complete as many rounds as possible in 10 minutes of:10 burpees20 wall-ball shots, 20-lb. ball Cool Down: reverse tabata L sit for 4 min

Warm Up:Crossover Symmetry Activation Phase WOD For time:100 squats100 sit-ups100 push-ups100 pull-ups100 push-ups100 sit-ups100 squats Cool Down: sled drag or prowler push 400m (your choice on weight)  

OPEN GYM 11:00 AM – 12:30 PM