Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10

WOD – Fran
21-15-9
Thrusters
Pull Ups

Push up Position Planks 3 x30 sec
3 x 30 sec

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – “Death by Burpees”
5 Minute Max reps Burpees

Warm Up
1200m Run

Thruster 3×15
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans
Push Ups

3x20sec (No rest between)
Knees to Elbows
Back Extensions
Russian Twists

Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders

WOD
20 Rounds:
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Bring Black and Grey Ball
Warm Up
3 Rounds:
400m
15 Air Squat
15 Back Extensions
Heel to Heel ><

Ball Cleans 3×20

Clean 5×5

WOD – Diane
21-15-9
Clean Pulls
Push Press
175# and 135#

Seated Twist 3x30sec

Bring a Black and Gray Ball to Class

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Russian Swings 3×20

Snatch Complex x3

WOD – Chelsea
25 Rounds:
5 Pull Ups
10 Push Ups
20 Air Squats

Back Extensions 3 x30

Each group needs a Dynamax Ball  (Black and Grey)
from under Stage for WOD

Warm Up
2 Rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls / Butt Kickers

Overhead Squat (PVC) 5×5
Snatch Complex  x2

WOD – Barbara
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Superman 3×30 Sec

Warm Up
2 Rounds:
400m
10 Box jumps
10 Burpees
1 Burgener

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds:
400m
50 Air Squats

Warm Up
400m run
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Burgener
Front Squats 5×5

WOD – Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Knees to Elbows 3×10