Warm Up
400m
20 Air Squat
20 Sit Ups
10 Pull Ups

American Swings 3×15
Snatch 5×5

WOD –  “Murph Jr.”

800m
150 Air Squats
100 Push Ups
50 Pull Ups
800m

*Athlete may choose to start with
the 800m then move into
10 rounds:
15 Air Squats
10 Push Ups
5 Pull Ups
finishing with an 800m

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

Snatch Complex x 2
Dead Lift 5×5

WOD – “2012”
12 Minute AMRAP:
20 Snatch
12 Box Jump Burpees

Warm Up
2 Rounds:
10 SDLHP
10 Push Press
10 Tuck Jump Burpees

Mats
Ladders

For 20 Minutes:
Run 100m
Jog 50m
Walk 50m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
3 rounds:
10 Pull Ups
10 Hang Clean
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD – “Michael”
20 Minute Progression
Push Press

*Advanced Lifters to start with 40kg?

Graduation Day

Super Early day
Suit up
Come to class
Go for a board
Go for your PR

Senior Fight Gone Bad
Dont forget your locks for FridayIf you lost your lock or it got “stolen”
Please be prepared to pay the fine.  No checks please. 

Cheers, Good Luck

Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run

Overhead Squat 5×5
Snatch 2×10

WOD – “Death by Burpees”
5 Minutes Max Reps Burpees

Seniors……..Weight Trainning Notebooks due Tomorrow

Warm Up
2 Rounds:
10 Overhead Squats
5 Box Jumps
10 Push Ups
10 Pistols

Mats / Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Run
21 Air Squats

Or
Seniors may choose to go for boards

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 KettleSwings
10 Air Squats

Ball Slams 3×20

Cleans 3×10

WOD – “Michael”
Push Press
20 Minute Progression

Core 3x30sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×15

Snatch 5×5

WOD – “Larry”
Lucky Sevens
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter to beging w/ 40kg bar?
*Increase load each set.

Core
Sit Ups 1×100