Warm Up
3 Rounds:
400m
10 Box jumps
5 Hang Cleans

OHS 3×15
Cleans 5×5

WOD – Valerie
50 – 40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups (instead of the above reps do 10-9-8-7-6)
LOG YOUR TIME
Jaileen or Morgan start the clock

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders
Lateral Depth Jumps 20

WOD
20 Yard Sprints
on the minute every minute
for 20 Minutes

All make up work due on Thursday

Fight Gone Bad

Warm Up
800m Run

Push Press 5×5
Box Jumps 3×20

WOD – The Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/20
Jump Rope add a zero
Ball Slams 20/12
 

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

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
2 Rounds:
400m Run
15 Push Ups
Gorilla/ Crab Walk
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams 20/12

GHD?

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 4
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
Kettle Bell Thrusters 20kg/12kg

GHD Work or Floor/core Work 3×25

Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext or GHD

Mats 
Ladders

Depth Jumps 5×5

WOD
200m Sprint
50 Air Squat
200m Sprint
40 Air Squats
200m Sprint
30 Air Squats
200m Sprint
20 Air Squats
200m Sprint
10 Air Squats

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

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

WOD- Quinn
3 Rounds:
400m Run
50 Sit Ups
50 Back Extensions

Hollow Rock 3×30 Sec

Warm Up
3 Rounds:
Lunge and a Twist.
10 Burpees
10 Push Press
10 Hip Extensions (GHD)
or Back extensions on Ground

Mats
Ladders
Plyo

Free Lift (no maxing)