Warm Up
3 Rounds
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders
Plyo

Free Lift

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Snatch 5×5

WOD – Peter
20 Rounds
Thruster Progression 115/95

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Hurdles

WOD-
20 Min
Run 100yds
Jog Back 50 yds
Walk back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

DC Challenge!

Bring your A game to help educate the under classmen on this amazing DCPE Tradition.
Show good Sportsmanship and help the younger classes.  This is a requirement.

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

Ball Slams 3×20 –GET BALLS BEFORE CLASS!
Cleans 5×5

WOD Michael
Push Press Progression
20 Minutes

Warm Up
3 Rounds
Burgener
20 Air Squats
15 Box Jumps
>< Ladders (choice)

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

100 Sit Ups

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

Ladders
Mats
Falling Starts 20
Split Jumps 5×6

WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl / Crab Walk
10 DeadLift
400m

If we do not have the balls we need we will be running again
Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Russian Swing Last man Standing
24/20