Warm Up
800m

WOD “The Qualifier”
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope
Ball Slams

Warm Up
2 Rounds
10 Dead Bugs
5 Strict Pull Ups
10 Hang Cleans
10 Box jumps

Overhead Squat 5×5
Thrusters 3×15

WOD
Name Game

Warm Up
1600m

Mats
Ladders

Tuck Jumps 5×10

WOD
5 Rounds:
300m Run
50 Push Ups

Seniors Something to keep you busy while you wait.  The greatest Speech I have ever Heard……..Until Kenyon Today.    The Truth

Warm up
2 Rounds
10 Ninja Roll Ups
20 Box jump Burpees

Snatch 3×10
Cleans 5×5

WOD – Steve
20 Minute Progression
Russian Swings
24/20

Warm Up
800m Run

Senior Fight Gone Bad
Not much time
So Lets Get Moving

Any School appropriate
Athletic Apparel is Accepted

Warm up
1200m

SDLHP 3×15
Push Press 5×5
Seniors (Record Boards?)
Leave your Mark

WOD – Qualifier
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope (add a zero to each number)
Ball Slams

Warm Up
30 Burpees

3×20 Choice (Multi joint)
5×5 Choice

Seniors Create a workout

3×50 Sit Ups

Seniors Leave Your Mark
Pick a Record and go for it!!!!

Warm Up
2 Rounds:
10 Pistols
10 Sit Ups
10 Back Ext
Lunge /Backwards

Mats
Ladders
Depth Lateral Jumps x 20

WOD Sprint and Squat

200m
50 Air Squats
200m
40 Air Squats
200m
30 Air Squats
200m
20 Air Squats
200m 10 Air Squats

Warm up
40 Burpees

Ball Slams 3×20
Front Squat 5×5

WOD – Quentin
Clean Bulgarian

Hollow Rock
3×30 Sec