Day is your Choice
Tomorrow is Fight Gone Bad

Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Front Squat 5×5
Thrusters 3×15

Hollow Rock 3×30 Sec

Be SAFE This Weekend
Take a moment to remember
what this weekend is really about

Warm Up
1200m
25 Push Ups

Mats
Ladders

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

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

Snatch 3×10
Choice 5×5

WOD-Victor
Max Reps Wall Balls 20/16

Warm Up
2 Rounds
Burgener
5 Pull Ups
20 Burpees
5 ninja Roll Ups

Push Press 5×5
Choice 3×15

WOD – Ulysses
Snatch 2×3
Snatch 3×2
Santch 5×1

Pool

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

2 Snatch Complex
Deadlift 5×5

WOD – 2012
12 Min AMRAP
20 Snatch (65/45)
12 Box over Burpees 24″/20″ box
scored as:
complete rounds.snatch.burpees

Warm Up
2 Rounds
400m
Snatch Complex
10 bar over Burpees
15 Perfect Strict Pull ups

Mats
Ladders
Plyo

Depth Jumps 3×10

WOD – Sprint
20 Yard Sprints
on the Minute
every minute
20 Minutes

Warm Up
3 Rounds
10 Deadbugs (3sec each)
5 Strict Pull Ups (band if needed)
10 Hang clean
10 Box Jumps

Overhead Squat 5×5
American Swings 3×15

WOD – Todd
Last Man Standing
Thrusters
95/65

Choice