Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Front Squat and Jerk 3×5
Dead Lift 5×5

WOD – “Grace”
30 Clean and Jerk

Knees to Elbows 4×25

Rhonda Roussey – Strong is the New Skinny

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×15
Push Press 5×5

WOD – “Fran”
21-15-19
Thrusters
Pull Ups

Plank 3×30 Sec

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD – “Death by Burpees”
5 min max reps burpees
(must be hand release)

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD “Death By Burpees”
5 Min Max Reps
Burpees
*Hand Release

Warm Up
1200m Run

Thrusters 3×10
Back Squat 5×5

WOD – “Elizabeth”
21-15-9
Cleans
Push Ups

Midline
3×30 seconds
Knees to Elbows
Back Extensions
Russian Twists

Warm Up
3 Rounds:
5 Wall Balls
10 Cleans
15 Sit Ups

Mats
Ladders

WOD
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
100m
10 Box Jumps
15 Knees to Elbows
5 Clean Pulls

Russian Swings 3×20
Bench Press 3×5

WOD – “Diane”
21-15-9
Clean Pulls
Push Press

Bring a Dollar to class to Support the ALS drive.

Warm Up
3 Rounds:
10 Deadlift
20 Sit Ups
10 Box Jumps

Snatch 5×5
Russian Swings 3×20 (Educate)

WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats

Midline
Back Extensions 3×30

Warm Up
3 Rounds:
50 Double Unders/100 Jumprope
Lunge / Lunge Backwards
5 Front Squat
Burgener

Deadlift 3×10 (Educate)

Mats / Ladders

WOD – Sprint
20m Sprint
on the Minute
Every Minute
for 20 Minutes

Warm Up
2 Rounds:
5 Front Squat (review)
10 Russian Twists
10 Burpees
High KneePulls/Butt Kickers

Snatch Complex x 2
Overhead Squat 3×10

WOD – “Barbara”
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups