Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Ladders
Hurdles

WOD
20 yd Sprints
20 Minutes
on the minute every minute

Warm Up
2 Rounds
10 DeadLift
>< Army Crawl
10 American Swings (facing the Wall)
15 Burpees

Back Squat 5×5
Clean And Jerk 3×10

WOD – Blair
Push Press 95/65
Max Unbroken Reps

Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgener x 2
Cleans 5×5

WOD – Allen
20 Min Air Squat Progression
Add on rep minute for 20 Minutes

You May wear anything school appropriate 
to the final.  Dress comfortable and 
dress for a great workout!

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box jumps 24″/20
1 min SDLHP 24/20
1 min Ball Slams 20/12
1 min Jump Rope (every 10 revolutions = 1 rep)
1 min Rest

300 Reps Total =5pts (10%of your grade
The way you find your 1-5 score is by using the following math
Your Score/300×5= 1-5 score
Log your score on the board
Your Group will be picked for you.
Get it Done.  Try to no rep your partner.
Have Fun!!

Short Day Due to PSAT Testing
You are still dressing down

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope (every 10 revolutions = 1 rep)
Ball Slams 20/12

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat
200m Sprint

Warm Up
2 Rounds
25 Burpees
300m
High knee Pulls / Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Warm Up
2 Rounds
Twist with a Plate><
10 Burpees
10 Push Ups
20 Back Extensions

Mats
Ladders

WOD
25 Minutes
40m Sprints on the Minute
Every Minute

Warm Up
2 Rounds
10 Ball Push ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m Run