Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-shoulder press, 15-hang power snatch, 10-push press.

Strength: Back Squat 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

WOD: AMRAP in 20:00 of 10-toes to bar and hill runs.

L-2: Knees to Elbows.

Youth Athletes

Strength: Front, Overhead and Back Squats

Speed: Hill tire drags

SealFit

Stamina: “Murph” 1-mile run, 100-pull-ups, 200-push-ups, 300-squats, 1-mile run.

Endurance: 500-4ct flutter kicks

Recovery

Pre wod skills: Parrallete pistols

Post WOD recovery: PSOAS, Corba, Banded Hamstring stretches.