Warm Up
1600m

Mats
Ladders
Plyo

WOD
4 Rounds:
300m
50 Air Squats

Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m Run

WOD – 2012
12Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24″/20″

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees

Snatch 5×5
Cleans 3×10
Dead Bugs 5×10

WOD – Steve
American Swing Progression
20 Minutes

Warm Up
2 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3 x20
Split Jerk 5×5

WOD – Robert
Push Press
2×3
3×2
5×1
increase load from set to set