Active Rest Day
Dress Down come to class

Warm Up
800m

WOD Qualifier
21-15-9
Push Press
Box jumps
SDLHP
Jump Rope (add a zero to the 21-15-9)
Ball Slams

Free Day

Finish Paper Work

Warm Up
5 minute AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats

Snatch 5×5

Fitness Testing
Finish
Log in all Scores
Fill out and finish
Personal Performance Profile
(I will have them)

Warm Up
2 Rounds:
Burgener
5 Strict Pull Ups
20 Burpees
5 Ninja Roll Ups

Front Squat 5×5

Fitness Testing
Bench
Kneeling Medball Throw

Warm Up
2 Rounds:
400m
Snatch Complex
10 Burpees
15 Perfect Push Ups

Choice 5×5

Fitness Testing
Height
Weight
Vertical Jump
400m

Warm Up
2 Rounds
10 DeadBugs (5 sec each)
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

Overhead Squats 5×5
Choice 3×20

WOD – 2012
Group 2

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

2 Snatch Complex
Dead Lift 5×5

WOD -“2012”
12 Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20

Score
Full Rounds – Snatch – Box Jumps

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jumps Burpees

Snatch 3×10
Cleans 5×5

WOD -Steve
20 Minute Progression
Russian Swings 24/16

Warm Up
2 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Russian Swings 3×20
Split Jerk 5×5

WOD – Robert
Push Press
2×3
3×2
5×1

Back Extensions 5×30