Warm Up
2 Rounds:
5 Ninja Roll Ups
10 Push Press
10 Burpees
20 Sit Ups

Mats
Ladders

Fitness Testing
Height
Weight
Bench
Standing Broad Jump
400
Medball Throw
Vertical Jump

Warm Up
3 Rounds
10 Pistols
10 Push Press
lunge/lunge backwards
15 American Swings

Mats
Ladders
Hurdles

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
army crawl/crab
10 Dead Lift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last man Standing
Russian swings
24/16

Superman 5×30 Sec

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute Box Jump Progression
We will be OUTSIDE.  Prepare accordingly
within the uniforms standards