Weather Report………..COLD.  Dress accordingly

Warm Up
2 rounds:
400m
10 Box Jumps
10 Burpees
1 Burgener

Tuck Jumps 5×10

Mats
Ladders

WOD
3 Rounds:
400m Run
50 Air Squats

If there is any interest at all for the Sactown Throwdown please let me know.  It is an individual and Team event.  There is also a chance for volunteering at the event (you get a shirt and Beenie).  Courtney Powell will be here to disscuss the competition as well as the volunteeing.
Maybe some Extra Credit as well.

Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5
Burgeners x 2

WOD – “Angie”
1 Round
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
for time
*a student may not leave one exercise to go to another unitl he/she has finished the last.

Warm Up
1600m run

Mats
Ladders

Find a Max
Choose one Lift (15 Min)

WOD
5 Rounds:
300m
50 Push Ups

Happy 12-12-12

Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Jerk 5×5
Russian Swing 3×20

WOD – “Robert”
Push Press
2×3
3×2
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set

Core
Back Extensions 5×30

Please Make sure that you
watch Saturday and Sunday’s
Post on the Paleo Diet

Steves Paleo Kits

Warm Up
30 Burpees

Front Squat 5×5
Ball Slams 3×20

5 min –
Find Your 1 rep Clean Max
Unless you already know it

WOD – “Quentin”
Clean Bulgarian

Hollow Rock 3x30sec

Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help out. Wrestling Flier – December 8 Coach Lane
Pass this around to everyone you know.  Volunteeer to bring it to school.
You can drop it in my office. Before December 8.  You Know you have something
between your household that knowone wants or wears.  Cheers

Warm Up
2 Rounds:
10 Box Jumps
10 Push Ups
10 Pistols (5ea)

Ladders
Tuck Jumps 5×10

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