Thursday-Friday December 18-19, 2014

Free Dress(workout attire- no Jeans) – Must coincide with school dresscode
Warm Up

800m Run

WOD – DC Fight Gone Bad
3 Rounds:
1 min Push Press
1 min Box jump
1 min SDLHP
1 min Jump Rope*
1 min Ball Slams
1 Minute Rest
running count of reps
*jumprope – every 10=1 rep

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Wednesday December 17, 2014

Block 2 Bring a Green Slam Ball 20/12or 14
Binder Check
Warm Up

800m
20 Sit Ups
10 Push Ups
400m

WOD – “The Prelim”
3 Rounds:
15 Push Press
15 Box Jump
15 SDLHP
75 Jump Rope
15 Ball Slams

Fight Gone Bad Explanation
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