Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds
100m
21 Air Squats

Warm Up
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters  3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Push Press 95/65
15 Pull Ups no band/black band400m

3×30 Seconds
Back Extensions
Toes to Bar/Knees to Elbows
Russian Twist

Warm Up
800m

Snatch 5×5
Box jumps 3×20

WOD – Tabata 2 Times
3 Minute Push Ups
4 Minute Air Squats

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20

Push Press 3×20

WOD – Linda
Push Press 10x 10-1 (65/45)
Cleans 10x 10-1 (115/65)
Squats 10x 10-1 (135/95)
First Set is 10-10-10
Second is 9 -9-9
Third Set 8 – 8 – 8

Warm Up
800m Run
10 Pull
10 Push Ups
10 Air Squats
400m Run

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Get Both Sets of Balls before Class

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Push Up Plank (Perfect Form)
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls For Time
20/12

Supermans 5×30 Sec

Practice Handstand Push Ups/Wall Walks

Warm Up
ThunderStruck

Mats
LaddersHurdles

Stick Jumps 5×5

WOD
Sprint Progression
10 Yards Minute 1
20 Yards Minute 2
30 Yards Minute 3
All The way to 100 Yards
On Minute 10

Warm Up
2 Rounds:
Walking Lunge/with a twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

3×20 Russian Swings
5×5 Cleans

WOD – Jackie
50 Thrusters
30 Pull Ups
1200m Run

3×30 Sec
Back Extensions
Toes To Bar/Knees to Elbows
Russian Twists