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Warm-up

3 Rounds of:

15-30 sec Samson Stretch,
5-15 OH Squat w/ PVC or Oly Bar
5-15 Abmat Sit-ups, 5-15Supermans,
5-15 Pull-ups, 5-15 Dips

Skill Work

5 sets of 5 reps:

Back Squat

WOD

5 Rounds of :

30 Jumping Jacks
20 Slam Ball
10 Renegade Rows

Cool Down

Dynamic 1X
Shoulder Triplet 10 reps
Samson Stretch 20-30 sec
Knee to Chest 10-20 sec

Mindy   20 lbs   8:25
Sir   20 lbs   8:44
Scott H 20 lbs   9:07
Courtney   10 lbs   6:47
Heidi 20 lbs 7:45
Michelle 25 lbs 7:33
Georgie 20 lbs 8:47
Jeff 15 lbs 9:26
Matt 30 lbs 8:06
Andrew 35 lbs   7:24
Joan 20 lbs   8:36