Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats 
Ladders

WOD
5 Rounds
400m Run
50 Air Squats

Warm Up
2 Rounds
10 burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Mats
Ladders

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Box Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

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

Burgener x 3
Cleans 5×5

WOD – Allen
20 Minute
Box Jump Progression

Warm Up
4 Rounds
Burgener
100 Jump Rope

Mats
Ladders
Box Jumps 3×20

WOD
21-15-9
Lift
Gymnastics
Lift
Gymnastics

Warm Up
3 Rounds
10 Hang Cleans
10 Sit Ups
10 Back Extensions

Thrusters 3×10
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Up
Pull Ups

Free Lift

Students can wear any workout attire
Must be within the school Dress Code

Warm Up 
800m

WOD- DC Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box Jump 24″/20″
1min SDLHP 24/16
1min Jump Rope (every 10 reps = 1)
1min Ball Slams 20/14
1min Rest

Warm Up
21-15-9
Lift
Gymnastics
Gymnastics
400m run after each round

Mats
Ladders

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/20
Jump Rope (add a 0 to the number
Ball Slams 20/12

Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Ropes

Thrusters 3×20
OHS 5×5

WOD – Wendy
75 Snatch
95/65

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Plyo

WOD
30 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups