Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD
30 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
5 Wall Walks
400m
10 Box Jumps
5 Hang Cleans

Snatch Press to OHS 3×5
Cleans 5×5

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

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swing 3×20
Clean and Jerk 5×5

WOD- Ursula
75 Clean And Jerk 115/95/65

Plank 6x30sec

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double unders (Rope)
10 American Swings

Mats
Ladders
Depth Broad Jumps x 20

WOD – 
20 yd sprints
on the minute
every minute
for 20 Minutes

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each w/ 45# Bar
Snatch Pull
Snatch
Snatch press
Overhead Squat

Watch it TODAY on Netflix!!

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats 
Ladders
Plyo

WOD 
5 Rounds
300m
50 Air Squats

50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla/Crab
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams
For Time
20/16

Medball OH Lunge
4 Lengths

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