CrossFit

Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-Air Squats, 10-Front Squats, 10-OH Squats, 10-Back Squats.

Strength: Back Squat Find new 1RM

WOD: In 15:00 attempt to complete 3-6-9-12-15-18-21 Thrusters and Pull-ups.

RX: 95 / 65, L-2: 55 / 35

Games Athletes: Open 12.5, in 7:00 attempt to complete 3-6-9-12-15-18-21 Thrusters and C2B Pull-ups. 100 / 65

Youth and Pro Athlete

Strength: OH Squats 3-3-3-3-3

WOD: Fran

Speed: 5-hill sprints, :45 rest

SealFit

Stamina: 2k row, 50-ring dip, 50-toes 2 bar, 50-wall ball, 50-double under, 2k row.

Endurance:  3 mile run, (10 Rounds: 10-Burpee Pull-ups, 20-walking lunges, 30-4ct flutter kicks), 3-mile run.

Skills and Recovery

Pre WOD skills: Banded Butterfly pull-up progressions.

Post WOD recovery: Total Body Stretch