Prep series for the week: 2 Rounds: 60′ Crawl T-Spine Rotations 10 Swings 5 Squats 5/5 Lateral Lunges 5/5 Haloes 5/5 Plank Pulls Monday AMRAP12

Warm-Up for the Week 2m Flow and 60′ Low Crawl 2 Rounds: 10 Dimmel Deadlifts 30s Goblet Squat Hold 5 Crush Presses 30s Oblique Opener

Warm-Up 3m Flow and 60′ Crawl 2 Rounds 10 Swings 5 Squats/Pry #5 5/5 Haloes 2x30s Pulsing Split Squats Conditioning Sessions Monday Endurance Intervals 4x3x45/15

Warm-Up for the Week 2m Flow 2 Rounds: 30s Oblique Opener 60′ Crawl (Proprioception of hands) 30s Dimmel Deadlifts 5 Crush Presses Group Conditioning Work Monday

I’m going to miss you all this coming week; I’ll be in Portland Monday through Thursday, and back to WFA on Friday. I am spending

Week’s Warm-Up 5m Flow 2 Rounds 30s Oblique Opener 30′ Crawl 30s Standing Hinge 30s Prying Goblet Squat 2x20s Haloes Monday 17SEP18 AMRAP4 of: 10