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Warmup: Junkyard dogs! Core brace Lift: 3-5 rounds: 3 RDL 6 glute ham raises with bands on rack 9 kb swings WOD: 2016 Regional Event 5 3 rounds for time of: 1 lap running 30 second plank 7 deadlifts

Warmup: flat back shoulder flexion deadbugs x 10 dislocates inlocates med ball partner passes Lift: 4 rounds: 6 Bench Press 12 med ball passes to a partner (chest pass) 24 banded tricep presses (band hanging from the rack, pump it) WOD: Tabatta push press Tabatta plank

Warmup: Running drills & Squat mobility Lift: 4 rounds: 6 goblet squats 12 Banded clams 12 Leg lifts on the bench Mary XXX with a twist! Complete as much as possible in 20 minutes of: 5 hang power cleans 10 push press 15 air squats 20 second plank 1 lap

Warmup: DODGEBALL! AEMOM x 10: 3-6 negative pullups 10 jump squats TEAM WOD: Every 2 minutes, someone does a round of: 5 kb swings 5 burpees Max calories on ski erg with remaining time 5 rounds each!

Warmup: 5 minutes: light ski/bike/row 5 minutes: foam roll lats 5 minutes: 5 scap protracts & retracts in a pushup position 5 dowel pass throughs 5 ring rows 4 rounds: 6 push-ups 12 cross over symmetry band work Partner WOD! 10-9-8-7-6-5-4-3-2-1 bench press shuttle runs *follow the leader format FINISHER: