Warm Up
800m

WOD – Fight Gone Bad Final
Students may wear school appropriate athletic attire

Warm Up
800m Run

WOD  – Qualifier
21 – 15 -9
Push Press
Box Jumps
SDLHP
Jump Rope
Ball Slams (Please bring your ball of choice for the final to class)

Warm Up
21 -15-9
Lift
Gymnastics
Lift

Mats
Ladders

WOD – 
5 Rounds
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

Warm Up
3 Rounds
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats
10 Pull Ups

Mats 
Ladders

Bench Press 5×5
Snatch 3×10

WOD
Within your Group
Choose the WOD (maybe a board WOD)
Write it on your White Board
Do It!

Warm Up
2 Rounds
5 Pull Ups
20 Burpees
5 Ninja Roll Ups

Push Press 5×5
Hang Cleans 3×20

WOD
Free Lift
No Max

Warm Up
2 Rounds
400m
Snatch Complex
10 Burpees
15 Push Ups

Mats
Ladders
300 Jump Rope

WOD
20 Yard Sprints
on the Minute
every minute
20 Minutes

Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull ups (band ok)
10 Hang Cleans
10 Box Jumps

Overhead Squats 5×5

WOD –  Todd
20 Rounds
Thruster Progression
95/65

Warm Up
1600m

Cleans 5×5
Overhead Squat 3×10

Mats 
Ladders

Free Lift
No Max

Warm Up
21-15-9
Lift
Gymnastics
400m

Snatch 3×10
Cleans 5×5

WOD – Steve
Russian Swing Progression
20 Minutes

Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
10 Overhead Squats
20 Sit Ups

Bench 5×5

Fitness Testing – this is the last day to log in scores.
Height
Weight
Medball
Standing Broad Jump
Bench
400m