Warm Up
2 Rounds
Walking Lunge/ Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups   nb/bb
1200m Run

Warm Up
10 DeadLift
15 Lite American Swings
10 Back Extensions
> 2 Footed Bounds

Snatch Complex x 3
Jerk 5×5

WOD – Isabel
30 Snatch 65/45

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100yd Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups

Warm Up
2 rounds
10 Burpees
5 Snatch
10 Russian Swings
Butt Kickers/ High Knees

Mats
Ladders
Plyo

WOD
40 Meter Sprints
on the Minute
Every Minute
20 Minutes

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Thrusters 3×5
DeadLift 3×5

WOD – Grace
30 Reps For Time
Clean and Jerk – 115/65

Notice the steady-  NOT JERKY motion throughout

Warm Up
2 Rounds
Lunge / Lunge Backwards
10 Box Jumps
10 Overhead Squats

Burgener x 2

Push Press 3×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black band

Warm Up
3 Rounds
100 Jump Rope
10 Air Squats
1 Burgener
Lunge/ Lunge Backwards

DeadLift (Educate) 3×10

Mats
Ladders
WOD Sprint
20 Minutes
20yd Sprintson the minute
every minute

Warm Up
2 Rounds:
400m
10 Push Ups
10 Sit Ups 10 Air Squats

Finish Fitness Testing

Clean Up Station

If You Are Reading this on Sunday
Call Your Mother and tell her you love her.
Take her for a Walk.

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees

Snatch 3×10
Cleans 5×5

WOD- Steve
20 minutes
Russian Swing Progression