**Body Analytics truck will be here from 4-7pm. Bring your swim suit and towel. Try not to eat 2 hours before your test time.** Warmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m more »

Warmup: ROM, dynamic stretches, 800m run WOD: Teams WOD In teams of two, with only one partner working at a time, perform: 100 Burpees 100 Shoulder to Overhead with dumbbells 100 Box Jump Overs Active rest for partner not working: Burpees – Dumbbells extended overhead Dumbbell Shoulder to Overhead – Hanging from a Pull-Up Bar more »

Warmup: ROM, dynamic stretches, PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: For time 30 Box Jump overs 30 Back Extensions 30 Alternating Pistols 200m Run 20 Box Jump overs 20 Back Extensions 20 Alternating Pistols 400m Run 10 Box Jump overs 10 Back Extensions 10 Alternating Pistols 800m more »

Warmup: ROM, 400m run, 15 jumping squats, 10 wall balls, 10 box jumps, 10 KB swings, 10 pull-ups WOD: •In teams of 2 complete 2 rounds of: 1,500m Row 100 wallball (20#/14#) 80 box jump overs (24in/20in) 60 KB swing (53#/35#) 40 pull ups 20m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup: ROM, 400m run WOD: •In teams of 3 complete 2 rounds of: 1,500m Row 150 wallball (20#/14#) 120 box jump overs (24in/20in) 90 KB swing (53#/35#) 60 pull ups 30m sled push per person (110#/55#) Cooldown: Abs, roll, stretch

Warmup:  ROM drills, 200m run, 2 min jump rope, 10 box jumps WOD:  In teams of 3, perform the following for time: 3,000m Row 250 double unders 150 box jump overs (24in/20in) 200m sled drag (3x 45# plates/2x 45# plates) Cooldown: Roll out and stretch.  Focus on calves, hamstrings, quads