Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
10 Pull Ups

Mats
Ladders

tuck Jumps 5×6

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crabwalk/Bear Crawl
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams 20/14

Back Extensions 3×20

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
KettleBell Thruster 20/16

Sports-A-Rama Night!!
Come and Check it Out!

Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

16 Split Jumps

WOD
Free Lift

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/
Butt Kickers

Hang Clean & Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds:
400m
50 Sit Ups
50 Hip Extensions (on the floor or GHD)

Hollow Rock 3×30 sec

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds:
21 Russian Swings
21 Push Ups
400m

100 Sit ups

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

800m

WOD – Yolanda
25 Box Jumps (Plyo)
21 -15 – 9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box jumps (Plyo)

Warm Up
1200m

Basketball on the black top