WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) OVERHEAD SQUAT (25:00 - 35:00) Athletes will break out into groups and have 10 minutes to build to a heavy single overhead squat. More important than the weight on the bar is moving exceptionally well. SNATCH BALANCE (35:00 - 45:00) Groups will have another 10 minutes to build to their heavy single snatch balance out of the racks. SNATCH (45:00 - 60:00) Finally, athletes will have 15 minutes to build to their he

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Twist and Shout" AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) STRATEGY + WOD (30:00 - 60:00) "Amphibious"3 Rounds: 200 Meter Farmers Carry (53's/35's) 400 Meter Run 800 Meter Row

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) PUSH PRESS (25:00 - 40:00) Athletes will team up on racks to build to their heavy set of 10. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Clothesline" AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish.

WOD BRIEF + GROUP WARMUP - 10:00 MOBILITY + ACTIVATION - 2:00 TEACHING - 13:00 STRATEGY + WOD - 30:00 Cap "Flip Flop" 30-20-10: Kettlebell Swings (53/35) Calorie Row Directly into... 10-20-30: Deadlifts (135/95) Calorie Row Women Complete (21-15-9 / 9-15-21) Calories on Rower.

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) FRONT SQUAT (25:00 - 40:00) Athletes will have 15 minutes to complete their 3 sets of 5. TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) "Wasabi" For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

HAPPY BIRTHDAY ASTON! WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) Aston's Birthday WOD For Time: 91 Meter Run, 27 Power Snatches 91 Meter Run, 27 Overhead Squats 91 Meter Run, 21 Power Snatches 91 Meter Run, 21 Overhead Squats Barbell: (95/65)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) "Back Seat" AMRAP 18: 30/21 Calorie Assault Bike 30 AbMat Sit-ups 20 Dumbbell Box Step-ups (35's/20's to a 20" Box)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (15:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Gwen" Clean & Jerk 15-12- and 9 reps

WOD BRIEF + GROUP WARMUP - 10:00 MOBILITY - 2:00 TEACHING - 18:00 STRATEGY + WOD - 25:00 Minute Cap "Under Fire" For Time: 400 Meter Run 50 Double Unders 15 Toes to Bar 15 Pull-ups 400 Meter Run 50 Double Unders 12 Toes to Bar 12 Pull-ups 400 Meter Run 50 Double Unders 9 Toes to Bar 9 Pull-ups