040119

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
20 Burpees

Mats 
Ladders

WOD
5 Rounds
400m Run
50 Air Squats

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032919

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

032019 032119

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