Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall balls 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/12

Students may wear what ever they want to the final.  Must be exercise apparel and school appropriate.

Warm Up
15 Minutes to make it happen

WOD – DC Fight Gone Bad
3 Rounds
1 min Push Press 65/45
1 min Box Jumps 24/20
1 min SDLHP 24/16
1 min Jump Rope (every 10 = 1rep)
1 min Ball Slams 20/12
1 min Rest

WOD is scored on the total reps completed

Warm Up
1200m run

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope add a 0 to each number
Ball Slams 20/12

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

Mats 
Ladders
Depth Jumps
no box – squat and jump 5×10

WOD –
5 Rounds
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squats
200m Sprint
20 Air Squats
200m Sprints
10 Air Squats

Warm Up
2 Rounds
25 Burpees
400m
Lunge and Twist ><

Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions (GHD?)

Warm Up
3 Rounds
Medball Overhead Lunge ><
10 Burpees
10 Push Press
10 Hip Extension – GHD or 10 Back Extensions

Mats
Ladders
Split Jumps 5×8

WOD- Sprint
25 Minutes
40m Sprints
on the minute every minute

Warm Up
2 Rounds
10 Ball Push Ups
10 Push Press
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Clean 5×5

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

Warm Up
2 Rounds
10 Wall Balls
20 Sit ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Jerk 5×5

WOD- Team Ophelia
100 – 80 – 60 – 40 – 20
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Dead Lift
20 Sit Ups

Mats 
Ladders
Plyo

WOD – 
20 Minutes
Run 100m
Jog Back 50 m
Walk Back 50m
21 Air Squats
21 Sit Ups
21 Air Squats

Warm Up
21-15-9
Choice
Pick 4 Movements

Free Lift
NO HEAVY LIFTING