Warm Up
45 Burpees

Mats
Ladders
Resistance Running x6

WOD
10 Rounds:
100m sprint
21 Air Squat

Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders
Depth Jumps 10

40 Meter Sprints
Ever minute on the minute for 20 Minutes

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Split Jerk 2×10
Deadlift 3×5

WOD- Grace
30 Clean and Jerk
For Time

Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 OHS

Burgener

WOD – FRAN
21-15-9
For Time
Thrusters 65/45
Pull Ups no band/black band

Happy 16th Birthday Morgan Rich!!!!

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Min Max Reps

Warm Up
1200m

Back Squat 3×5
Thrusters 2×10

WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups

Warm Up
3 Rounds:
5 Wall Walks (outside)
10 Hang Cleans  (start from the standing position–Bar Starts at the waist)
15 Sit Ups

Mats
Ladders

Warm Up
2 Rounds:
400m
15 Air Squat
15 Extensions
Heel to Heel ><

Push Press 5×5
Cleans 3×10


WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

Russian twist 3×30 Sec

Warm Up
2 Rounds:
20 Sit Ups
10 Burpees
10 Air Squats
10 Pull Ups

Mats
Ladders

Clean 5×5

WOD
20 yd Sprints
on the minute
every minute
for 20 minutes

Warm Up
2 Rounds:
Lunge /Backwards
10 Box Jumps
10 Overhead Squats

Burgeners x 3
Push Press 3×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/black band