Warm Up
3 Rounds
400m
Snatch Complex
10 Bar over Burpees
15 Perfect Pull Ups

Mats
Ladders
Depth Broad Jumps 15

WOD
Sprints

Warm Up
1600m

Mats
Ladders
Plyo

WOD
5 Rounds
300m
50 Push Ups

Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
DeadLift 5×5

WOD – 2012
12 Minute AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Scored
Rounds . Snatch . BJB
Example 4 completed rounds 20 burpees and 7 BJB
4 . 20 . 7

Warm Up
3 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
15 Push Press

Snatch 5×5
Cleans 3×10

WOD – Steve
20 Minute Progression
Russian Swings 24/20

ADV Class – Swim

Warm Up
burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Split Jerk 5×5

WOD –
400m Lunge

Warm Up
2 Rounds
15 Pistols
10 Sit Ups
10 Back Ext

Lunge/Backwards
Russian Swings 3×20

WOD
Height
Weight
Standing Broad Jump
Vertical Jump
Bench
400m

Warm Up
3 rounds
400m
5 Wall Walks
20 Sit Ups
20 American Swings

Front Squat 5×5

WOD 
Clean Bulgarian

Warm UP
30 Burpees

Ball Slams 3×20
Find Your Clean Max

WOD
Height
Weight
Standing Broad Jump
Vertical Jump

Warm Up
3 Rounds
1 Burgener (PVC)
10 Hang Cleans
10 Box Jump Burpees
100 Jump Rope

Mats 
Ladders
Split Jumps 5×5

WOD
20 Minutes
On the Minute
Every Minute
40m sprint