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You may wear anything suitable for school.
No Cut off or revealing clothes.

Get you own equipment Ready
If you are going for a Board I get to pick your counter.
If you do not discuss that with me than it will not count.

WOD – Fight Gone Bad


Warm Up
3 Rounds:
10 Ninja Roll Ups
30 Sec DeadBug
400m Run
10 Push Press
10 Sit Ups

SDLHP 3×10
Ball Slams 3×20

WOD – The Preliminary
3 Rounds for Time
10 Push Press
20 Box Jumps
10 Standing Dead Lift
10 Box Jumps
100 Jump Rope


Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Ropes


Outdoor Circuit – Dress Accordingly White and Blue Top and Bottom
Battle Ropes Ropes
track Running
stadium Stairs
Monkey Bar and Sprint