Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
7 OHS
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD- “Helen”
3 Rounds:
400m Run
21 American Swings
12 Pull Ups

Midline Stabalization
Russian Twist 3×20

Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge w/a Twist

Mats
Ladders

40m Sprints
On the Minute
EveryMinute
For 20 Minutes

Warm Up
Blake Weyneth to choose

The Lift you are the worst at 5×5
Skyler Blanco Choice 3×10

Make up a 21-15-9 WOD
Perform and log your time
Choose 4 Exercises and tell me why you chose those exercises
This is an actual written/performance assignment.
Turn it in on Monday for full credit.

No Posts This weekend. 
Check back Sunday Afternoon

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

DeadLift 5×5
Front Squat & Jerk 3×5

WOD – “Grace”
Clean and Jerk 1×30
For Time

Midline Stabalization
Knees to Elbows 4×25

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

Push Press 5×5
Snatch balance 3 x7

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Mid Line Stabalization
Plank 3×30 sec

Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups
10 Sit Ups

Mats
Ladders

WOD – “Death By Burpees”
5 Min Max Reps Burpees

Warm Up
800m Sprint?

Thrusters 3×15 (Educate)
Back Squat 5×5

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

Core Circuit
3×30 sec
Knees to Elbows
Back Extensions
Russian Twists

No Posts this weekend.
Do something cool and post what you did.

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Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Extensions
Heel to Heel

Ball Cleans 3×20
(Dynamax Balls)
Clean 5×5
(Bar)

WOD- “Diane”
21-15-9
Clean Pulls
Push Press
80kg and 60kg?

Core
MedBall Twists 3×30