Grab Green Ball for Slams (one per group)
14/16/20 only

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m
*Weigh in when done

Front Squat 5×5
Ball Slams 3×20

WOD – “Kevin”
Russian Swings
Max Reps
20/24/32

Weigh in

Mile Run

Sit in teams of 6 in the end zone

Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpee to Sit Up to NinjaRoll Up
10 SDLHP
10 Pull Ups

Mats
Ladders
15 Depth Jump and Out

Sprint Progression
Sprint 10 Meters on Minute 1
Sprint 10 Meters on Minute 2
until you reach
Sprint 100m on Minute 10

Sub Today

Warm Up
3 Rounds:
10 Tuck Jump
10 Burpees
10 Thrusters

Snatch Complex x 3

WOD – “Issac”
Bench Press Bulgarian
video board records

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLift

American Swings 3×15
Find your Bench Max (15min) – Complete Bulgarian Worksheet (Do Math)

WOD – James
20 Minute Box jump Progression

Practice Hand Stands

Warm up
3 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats (Hurdles)
Ladders

Depth Jumps 20×1

WOD – Sprint
40 Meter Sprint
On the Minute
Every Minute
For 20 Minutes

Warm Up
2 Rounds:
7 OHS
10 Pull Up
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – “Helen” on the Track
3 Rounds:
400m Run
21 American Swings
12 Pull Ups