Warm-up: Dynamic / 3 rounds of: shoulder triplet-sampson stretch-10 sit-ups-10 supermans-10 push-ups-10 squats-10 mountain climbers

WOD: 5 rounds for time of:

15 Box Jumps

10 Ring Rows

5 Slamball

Annie         12:16

Mindy         9:56

Hillary        9:14 (sub step-ups)

Kelley          6:51 (1st of 2 WOD’s)

John S.        5:57

Caitlin NFT

Fabio 12 Days* 31:50

John P. 12 Days* 31:52

Joey            Words of encouragement

Duffy          Lynne    135lbs

*100m row

2 bear crawls & 100m row

3 second handstand, 2 bear crawls & 100m row

4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

5 dive bomber push-ups, 4 power cleans, 3 sec handstand , 2 bear crawls & 100m row

6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups, 4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row

12 pistols, 11 Pull-ups, 10 Burpees, 9 Ring Dips, 8 hanging leg raises, 7 KB Swings, 6 KTE, 5 dive bomber push-ups,4 power cleans, 3 sec handstand, 2 bear crawls & 100m row