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

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100
Snatch Pull
Hang Snatch
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist

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

Mats
Ladders
Tuck Jumps 3×10

WOD
5 Rounds
300m Run
50 Push Ups

You May wear anything school appropriate
to the final.  Dress comfortable and
dress for a great workout!

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box jumps 24″/20
1 min SDLHP 24/20
1 min Ball Slams 20/12
1 min Jump Rope (every 10 revolutions = 1 rep)
1 min Rest

300 Reps Total =5pts (10%of your grade
The way you find your 1-5 score is by using the following math
Your Score/300×5= 1-5 score
Log your score on the board and do your Math for Ms. Marx and tell her your score
Your Group will be picked for you.  Don’t Argue!  Get it Done.  Try to no rep your partner.  Have Fun!!

Warm Up
1200m

Choice 5×5
Choice 3×10

WOD
21-15-9
Pick 4 Exercises

NO HEAVY LIFTING

Warm Up
2 Rounds:
400m
15 Push Ups
Crab Walk/ Army Crawl
20 Sit Ups

Russian Swings 3×15
Snatch 5×5

WOD – Susan
100 Ball Slams for Time

Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

Depth Jumps 5×10

WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
100m
20 Air Squats
100m
10 Air Squats

Warm Up
1200m

Standing Dead Lift High Pull (SDLHP) 3×10
Fight Gone Bad Explanation

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24″/20″
SDLHP 24/20
Ball Slams 20/12
Jump Rope *add a zero to the above numbers

Warm Up
25 Burpees
300m Sprint
High Knee Pulls
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Warm Up
3 Rounds
Lunge and Twist
10 Burpees
10 Push Press
10 Back Extensions

Mats
Ladders
Split Jumps 5×10

WOD
25 Minutes
40 yard Sprints
on the minute
every Minute