Day 45
Students may wear any school appropriate
athletic gear to the final
NO BACKPCKS allowed in Weight room. We will be returning to Lockerroom to turn in Locks upon completion.

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 44
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Day 78
Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

Overhead squat 
5×5

Snatch
3×10

WOD
Thruster
Max Reps
65/95

3×20
Back Extensions
On your Back kickouts
Russian Twists

Day 77
Warm Up
800
20 Sit Ups
20 Push Ups
400

Snatch Complex x2
DeadLift 
5×5

WOD- 2012
12 Min AMRAP
20 Snatch
12 Box Jump Burpees 65/115 Bar
Box 20″/24″

Day 76
Warm Ups
1600

Mats 
Ladders
Tuck Jumps
5×5

WOD
5 Rounds
300 yd run
50 Push Ups

Day 75
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees

Snatch
3×10

Cleans 
5×5

WOD
Russian Swing 
20 Minute Progression

DeadBugs
5×10

Day 74
Warm Up
3 Rounds
1 Burgener
10 Snatch balance
10 Box Jumps
10 SDLHP

Russian Swings
3×20

Push Press
Max 1RM

WOD
Push Press
Using the Chart
2×3
3×2
5×1

Back Extensions 5×30 

Day 73
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Backwards Lunge/Lunge

Mats
Ladders

Depth Jumps 10

WOD
200yd
Sprint
50 Air Squats
200 yd Sprint
40 Air Squat
200 yd Sprint
30 Air Squats
200 yd Sprint 
20 Air Squat
100 yd Sprint
10 Air Squat

Free Lift

No Heavy Squats or Deadlift