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

Mats
Ladders

Outdoor Circuit – Dress Accordingly White and Blue Top and Bottom
4x4mins
Battle Ropes Ropes
track Running
stadium Stairs
Monkey Bar and Sprint

Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Dead Lift 5×5

WOD – Peter
20 Minute Thruster Progression 45/65

Warm Up
2 Rounds:
10 OHS
5 Box Jumps
10 Push Ups
10 Pistols

Mats / Ladders

WOD – “Death by Burpees”

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 5×5

WOD – Michael
20 Minute
Push Press Progression

3×30
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings

Mats / Ladders
Plyo

WOD
3 Rounds
400m
25 OHS (PVC)
25 Sit Ups

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Split Jerk 3×10

WOD – Larry “Lucky Seven”
7×1 OHS
7×1 Front Squat
7×1 Back Squat

Sit Up 5×25 or 100

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Swings
20-24-32
Choose one of the above

Superman 3×30 sec

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD – Sprint Progression
10 on minute 1
20 on minute 2
30 on minute 3
etc – 10 minutes