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

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

Warm Up
3 Rounds
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders
Plyo

WOD – 3 Rounds
400m
25 Squats
25 Sit Ups

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

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

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD – James
20 Minute
Box Jump Progression

Bring Bulgarian Sheet

Warm Up
3 Rounds
10 Tuck jump Burpees
10 Thrusters
10 Sit Ups

Snatch Complex x 3

WOD – Issac
Bench Press Bulgarian

Hollow Rock 3×30 sec

Warm Up
3 Rounds
10 Push Ups
10 Pull Ups
1 Snatch Complex
Lunge/High Knee Pull

Find 1 Rep Bench Max
Mats
Ladders
Plyo

WOD – 10 Rounds
100m Run
21 Air Squats

Warm Up
3 Rounds
10 Front Squat
Lunge/backwards
20 Sit Ups
6 Directional Split Jumps

Mats 
Ladders
20 alternating Lateral Depth Jumps

WOD
20 Minute
40yd Sprint
on the Minute
every minute

Warm Up
3 rounds
400m
10 Split Jumps
Army/Crab

Ball Slams 3×20
OverHead Squats 5×5

WOD – Greg
20 Rounds
Push Up
Progression

Toes to Bar 4×20