Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m Sprint

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
Overhead Squats 65/45
400m

Warm Up
2 Rounds
Walking Lunge with a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

Russian Swings  3 x20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups NB/BB
1200m Run or 1000m Row

3×30 Sec
Back Extensions
Toes To Bar
Russian Twist

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Snatch Complex x 2
Split Jerk 5×5

WOD –
Choice

Warm Up
2 Rounds
7 OHS
10 Pull Ups
20 SitUps

Snatch 5×5
Thrusters 3 x20

WOD – Helen
3 Rounds
400m
21 American Swings (24/16)
12 Pull Ups (no Band/Black band)

Work on Hand Stand Push Ups
or Mid Line Stabalization

Warm Up
2 Rounds
400m
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5
Burgener x 3

WOD – Angie/Barbara
100 of Each
Pull Ups
Push Ups
Sit Ups
Air Squats

Toes To Bar
or Knees to Elbows
3×10

Warm Up
on your own

Fight Gone Bad

You may wear anything you want within the school rules
Should be athletic apparel.

Hope you all enjoyed the class.
Do not forget that fitness is a Lifestyle not a class.
Good Luck, I hope to see you again .
Merry Christmas and Happy New Years to all of you.

Warm Up
800m

WOD – Qualifier
21-15-9
Push Press
Box jump
SDLHP
Jump Rope (triple the number)
Ball Slams

Fight Gone Bad Explanation and Directions

Warm Up
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/Backwards

Mats
Ladders
Plyo

WOD 
10 Rounds
100m run
21 Air Squats