Sports-A-Rama Night!!
Come and Check it Out!

Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

16 Split Jumps

WOD
Free Lift

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/
Butt Kickers

Hang Clean & Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds:
400m
50 Sit Ups
50 Hip Extensions (on the floor or GHD)

Hollow Rock 3×30 sec

Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds:
21 Russian Swings
21 Push Ups
400m

100 Sit ups

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

800m

WOD – Yolanda
25 Box Jumps (Plyo)
21 -15 – 9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box jumps (Plyo)

Warm Up
1200m

Basketball on the black top

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Minutes
Run 100 yds
Jog Back 50 yds
Walk Back 50 yds
21 Push Ups
21 Sit Ups
21 Air Sqauats

Meet outside Weightroom
Depart for community service Day

Warm Up
400m
10 Box jumps
Walking Lunge/Backwards
400m Sprint

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m Run