Bring Balls to Class for Skill and WOD

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups (GHD?)
20 Sec Plank (Push Up Position)
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – “Karen”
150 Wall Balls (20/16)
for time

Supermans 5×30 sec

Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army/Crab

Mats
Ladders
Plyo

WOD – 10 Minute Sprint Progression

Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards
etc

Bring Your Bathing Suit Towel and a bag to take your wet clothes home.

Warm Up
2 Rounds:
Walking Lunge/w/aTwist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters (65/45)
30 Pull Ups
1200m Run
For Time

Core
3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps5×10

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
7 Overhead Squats
10 Pullups20 Sit Ups

Thrusters 5 x 9
Snatch 5×5

WOD – Helen
3 Rounds:
400yd Run
American Swings 3×21
Pull Ups 3×12

Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge/with a twist

Mats
Ladders
Hurdles

Depth Jumps 10 x1

WOD – Sprint
40 yd Dash
on the minute
Every minute
for 20 minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Thrusters 3×5
DeadLift  3×10

WOD – Grace
Clean and Jerk

Knees to Elbows 4×25