050118

Warm Up
2 Rounds
1 Burgener
10 Air squats
15 Box jumps
400m

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry
Lucky 7’s
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

100 Sit Ups

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043018

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×15

WOD – Michael
20 Minute Push Up Progression

Back Extensions 3x30sec
Toes To Bar 3×30 sec
Russian Twists 3x30sec

042518

Warm Up
2 Rounds
Army Crawl/Crab
10 DeadLift
400m
25 Sit Ups

Ball slams 3×20
We will run the Mile in its place
if we forget to bring the Balls to Class

Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Swings unbroken
24/16

Superman 5×30

042418

Warm Up
3 Rounds
Lunge/High knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD 
Sprint Progression
10 yard Sprint Minute 1
20 yard Sprint Minute 2
30 yard Sprint Minute 3
40 yard Sprint Minute 4
Through 100 yards on Minute 10