Warm Up
2 Rounds:
10 Wall Balls (each group should have a wall ball before class starts)
20 Sit Ups
10 OHS
5 American Swings

3×10 Snatch Balance
4×5 Jerk

WOD – “Yolanda”
Buy in of
25 Box Jumps (20″/24″)
21-15-9
Push Ups
Pull Ups (no/green)
Air Squat
Sit Ups
Cash Out of
25 Box Jumps (20″/24″)

Warm Up
10 Wall Walks
10 Box Jumps
Lunge/Backwards
15 Sit ups
400m

Mats
Ladders

WOD
Run 100yds
Jog Back 50yds
Walk Back

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

Mats
Ladders

WOD 
To Be Announced

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

American Swing 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats
400m Run

50 Sit Ups

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters 3×30
Snatch 5×5

WOD – “Melissa”
5 Rounds
15 Bench Press (Kettlebells)
15 Pull Ups
400m Run

3×30 sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20

Resistance Running x 4 Each (Educate)

WOD – Linda
10-1 Push Press
10-1 Cleans
10-1 Squats
First Set is 10-10-10
Second set is 9-9-9
Down to 1-1-1
Parteners will place weight on or off as needed.
Prescribed is 40-60-80 kg

Toes to Bar 3×20

Warm Up
800m
10 Pull Ups
10 Push Ups

Mats
Ladders
Plyo Work (boxes down the Ladders)

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

BRING  1 of EACH BALL to CLASS
(12/20 is Prescribed)
that means male and Female

Did You sign up for the OPEN?

Why not? 
You Should.

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls (12/20)
for Time

Practice Hand Stands

Warm Up
2 Rounds:
7 Front Squats
10 Pistols (5 ea)
100/50 Jump Rope
Army/Crab

Mats
Ladders

WOD
Sprint Progression
Minute 1 x  10 yds
Minute 2 x  20 yds
Minute 3 x 30yds
Minute 4 x 40yds
Minute 5 x 50 yds
Minute 6 x 60 yds
Minute 7 x 70yds
Minute 8 x 80 yds
Minute 9 x 90yds
Minute 10 x 100yds