Individual Warm-up: 20-butterfly pull-ups.

Warm-Up:  Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-hang power snatches, 10-single arm power snatches

Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%

WOD: Overhead Squats 5, 5, 5, 5, 5

Make-up WOD: Three rounds of 1K row, 25-wall balls, 25-kb swings.

Endurance: 5k ruck march

Recovery: Lacrosse ball and foam roller MFR.

Janice no matter what happens this weekend we are all behind you. Do what you do best and perform, do that and everything will be fine. Your family loves y0u, your gym supports you, and your team will be cheering for you. Have fun, go hard, and make them remember your name.