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

Warm Up
3 Rounds
15 American Swings
10 Pistols
7 Ninja Roll Ups

Clean And Jerk 3×15
Front Squat 5×5

WOD – Kalsu
On the Minute
Every minute
5 Burpees
Then complete the Minute with Thrusters
WOD is Complete when you get 100 Thrusters.

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

Burgener x 3
Cleans 5×5

WOD – Allen
20 minute
Air Squat Progression

Knees to Elbows 3×20

Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders
Depth Broad Jumps x 20

WOD
20 Yard Sprints
on the minute every minute
30 Minutes