Senior Finals – we will all be taking the final together as we do not want to break the community apart. This means all students will be performing during senior finals.

Students may wear any school appropriate
athletic gear to the final

Warm Up
10 Minutes on your own

WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps

Day 78

Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)

Day 77
Warm Up
800
20 Sit Ups
20 Push Ups
400

Snatch Complex x2

DeadLift  5×5

WOD- 2012
12 Min AMRAP
20 Snatch
12 Box Jump Burpees 65/115
Bar 20″/24″ Box

Day 75
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees

Snatch 3×10
Cleans  5×5

WOD
Russian Swing 
20 Minute Progression

Dead Bugs 5×10

Day 73
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Backwards Lunge/Lunge

Mats
Ladders
Depth Jumps 10

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

Day 71
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 Jump Rope

Mats
Ladders

Split jumps
5×6

WOD
20 Min
40 yd Sprints
on the minute
every minute

Day 70

Warm Up 
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift

American Swings
3×20

Snatch 
5×5

WOD
20 Rounds
Thruster Progression
65/95

3×30 Sec
Plank
Knees to Elbows
Russian Twists

Day 69
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders

WOD
20 Min
Run 100 yds
Jog Back 50 yds
Walk Back 50 Yds
21 Push ups
21 Sit Ups
21Air Squats

Day 70
Warm Up 
3 Rounds
400yds
10 Push Ups
10 Air Squats
10 Dead Lift

American Swings 3×20
Snatch  5×5

WOD
20 Rounds
Thruster Progression
65/95

3×30 Sec
Plank
Knees to Elbows
Russian Twists

Day 68
Warm Up
3 Rounds
100 Jump Rope
400 yd run

American Swings
3×20

Overhead Squats
5×5

WOD
Partner Up
5 Rounds
5 Deadlift (10 rep max weight)
30yd band resistance run
1 person at a time to completion