| Old Crew | Warm-up |
| WOD: | |
| Lunge walk 20 Steps | |
| Row 500m(or run to Conex) | |
| 3 rounds for time | |
| J: | Warm-up |
| WOD: | |
| Lunge Walk 8 Steps | |
| Run to Conex | |
| 3 Rounds for time | |
| New Folks: | Warm-up |
| WOD: | |
| 5 box jumps | |
| 10 Push-ups | |
| 3 rounds |
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