Warm up
3 Rounds:
10 SDLHP
10 Push Press
10 Box jumps
10 Pull Ups

Push Press 5×5
Throwdowns 3×20

WOD – “Preliminary Fight”
21-15-9
Push Press
SDLHP
Box Jump
Throwdowns

Fight Gone Bad Explanation

Warm Up
2 Rounds:
400m
5 Hang Cleans
10 Push Ups
15 Air Squat

Jerk 5×5
Russian Swing 2×20

WOD – “Xavier”
Clean and Jerk
2×3
3×2
5×1
Add Weight Each Set

Core
3×20
Knees To Elbows
Russian Twist
Back Ext

Warm Up
3 Rounds:
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Front Squat 5×5

WOD – “William”
Squat Progression
20 Minutes
Must do something besides an Air Squat

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m

Ball Slam 3×20
Front Squat  5×5

WOD – “Kevin”
Russian Swings Max Reps

Post Scores

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD – “Issac”
Bench Press Bulgarian
See Bulgarian sheet
or
Get Bulgarian Sheet
bulagarianpdf

Relax today
Homecoming Dance Tonight
for the WOD

Please be safe
Dont Drink and Drive
Dont Drink

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – “Tabata 2 Times”
3 Minute Push Ups
4 Minute Air Squats