WARM UP: Trainer Dictated Dynamic Warm-up Skill Work: Double Unders WOD: Happy Birthday Josh!!! “Mr. Joshua” 5 Rounds For Time: 400m Run 30 GHD Sit-ups 15 Deadlifts #205/#250

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up Skill Work: Muscle Up WOD: Jeremy Turns 29! For Time: 29 Muscle ups 29 Bear Complexes #65/#95 29 Barbell Turkish Get-ups #35/#55 Sub 29 Pull-ups and 29 Dips for Muscle-ups.. Use Rings if you can!!

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD: 15min AMRAP 5- Strict Pull-ups 7- Push Press #65 / #115 9- Knees to Elbows

Rest Day!

Rest Day!

Come in and get some!!! 5 or 6 pm Only today!!

Warm-up At your own pace!!! WOD: 12Hr AMRAP EAT DRINK NAP Seriously- 100 push-ups 200 sit-ups 300 squats

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD: 3 rounds for time: 10- 1 arm KB Swing #35/#53 (switch arms each rep) 10- Band Slams Grn/Blk 10- GHD Back Ext.

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD: 20min AMRAP 5- Cleans #95/#135 7m- OH Walk #95/#135 9cal- Row

WARM UP: Junk Yard Dog Coach B Warm-up Trainer Dictated Dynamic Warm-up WOD:Standards Day!!! 10- Pull-ups 20- Box Jumps 24/30 30- Wall Balls 14/20 (10ft) 40- Flash Push-ups 50- Ab-mat Sit-ups Scaled Options: Pull-ups with Band Box Jumps 20/24 Wall Balls 14/20 (8ft) If you do not reach full extension, full flexion, hit the target, [...]