Day 45
Students may wear any school appropriate
athletic gear to the final

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 39
Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders
20 Depth Jumps

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

Day 37
Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Lateral jumps over Bar
6×10

WOD
30 Min
400m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Day 36
Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings
3×20

Split Jerk
5×5

WOD
Free Lift
no heavy lifting

Day 35
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders/attempts
10 Russian Swings

Mats
Ladders

WOD
Free Lift
No heavy Lifting

Day 34
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters
3×15
Front Squat 
5×5

WOD
100 of Each
Snatch Pull
Snatch 
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Kick outs
Russian Twist

Day 33
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
400m Run
50 Push Ups

Day 32
Warm Up
3 Rounds
15 Push Ups
Gorilla/Crab walk
20 Sit ups

Russian Swings
3×20

Snatch
5×5

WOD
100 Ball Slams 12/20

Med Ball Lunge and Twist
3 lengths

Day 31
Warm Up
5 min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

5 Burgeners

Push Press 5×5

WOD
21-15-9
Snatch Balance 35/45
Wall ball 16/20
Ball Slam 16/20
KBThrusters 16/20

GHD Raises
3×25