DC Challenge!

Bring your A game to help educate the under classmen on this amazing DCPE Tradition.
Show good Sportsmanship and help the younger classes.  This is a requirement.

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20 –GET BALLS BEFORE CLASS!
Cleans 5×5

WOD Michael
Push Press Progression
20 Minutes

Warm Up
3 Rounds
Burgener
20 Air Squats
15 Box Jumps
>< Ladders (choice)

Snatch 5×5
Clean and Jerk 3×15

WOD – Larry
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

100 Sit Ups

Warm Up
3 Rounds
10 Pistols
10 Push Ups
Lunge/Backwards
15 American Swings

Ladders
Mats
Falling Starts 20
Split Jumps 5×6

WOD
3 Rounds
400m Run
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl / Crab Walk
10 DeadLift
400m

If we do not have the balls we need we will be running again
Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Russian Swing Last man Standing
24/20

Warm Up
15 minute
tabata run

Find your Front Squat Max (15 Minutes)

WOD – Front Squat Bulgarian

Warm Up
3 Rounds
Lunge / High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats 
Ladders

WOD
Sprint Progression
10m minute 1
20m minute 2
30m minute 3
all the way to 100m

Warm Up
2 Rounds
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 DeadLifts

Russian Swings 3×20
Snatch 5×5

WOD
20 min Box Jump Progression
Use Curb To the side of the weightroom
one person Time

Warm Up 
2 Rounds
10 Pull Ups
10 Push Ups
Snatch Complex
Lunge / High Knee Pulls

Mats
Ladders

WOD
10 Rounds
100m Sprint
21 Air Squats

Warm Up
2 Rounds
7 Front Squats
Lunge/ Backwards
20 Sit Ups
6 Directional Split Jumps

Mats
Ladders

WOD
40m Sprint
20 minutes
On the Minute