Warm Up
3 Rounds
Army Crawl/ Crab Walk
400m
10 Box Jumps
5 Hang Cleans

OHS 3×15
Cleans 5×5

WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

DC Challenge

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.