Warm-up4 Minutes of easy/moderate rowing, or biking followed by:4 Rounds, not for time of:5 Hip…

Warm-up1 Rounds, not for time of50 Double-unders1 x Burgener Warm Up with PVC5 Pull-ups or…

Warm-up3 Rounds, not for time of:1 minute of running biking or rowing10 Jumping Air Squats5…

Warm-up2 Rounds of the following:– 100m Run– 100m Row– 10 PVC Pass Throughs– 10 PVC…

Warm-up1 Round of the following:– 200m Row/ski– 10 Wall Squats– 20 Walking Lunges WeightliftingEvery 2…

Warm-up– Rock, Paper, Scissors: Core3 Rounds for quality:– 2 to 4 Back Extension– 10 Hollow…

Warm-up 2 Rounds of the following:– 10 Calorie Bike– 10 Tuck Jumps– 10 PVC Pass…

Warm-up2 Rounds of the following:– 200m Row– 10 Wall Squats– 10 Static Reverse Lunges– 10…

“S’MORES” RX WOD 7 ROUNDS:10 SUMO DEADLIFT HIGH-PULL (115/75#) 5 STRICT PULL-UPS5 KIPPING PULL-UPS10 PUSH…

“STRAWBERRY” RX WOD FOR TIME:30 BURPEE TO A TARGET (6”)60/40 CALORIE ROW100FT. DOUBLE KB OVERHEAD…

“MAPLE WALNUT” RX WOD FOR TIME:45 HANDSTAND PUSH-UPS30 BOX JUMP OVERS (40/30”) (USE HANDS)45 WALL…

“CHOCOLATE BROWNIE” RX WOD: 3 ROUNDS:400M RUN W/ 1 DUMBBELL (35/20#) 30 TOES-TO-BAR30 ALT. DUMBBELL…