Easy and Free way to help a person in need while Supporting our Wrestling Team.
Clean your Closet out and Help ot 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
3 Rounds:
10 Pull Ups
10 Hang Clean
10 American Swings
10 Air Squats

Power Cleans 3×10
Ball Slams 3×20

WOD – “Michael”
Push Press (40kg?)
20 Minute Progression

Core
Back Extension 3x30sec
Knees to Elbows 3×30 sec
Russian Twists 3×30

Warm Up
3 Rounds:
10 Pistols (5 ea)
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups (GHD?)

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 2
Push Press – Find Your Max

WOD – “Issac”
Push Press Bulgarian

Hollow Rock – 3x30sec

Warm Up
2 Rounds:
400m
20 Sit Ups
1 Burgener

Fitness Testing
Height
Weight
Medball
Vertical Jump
Standing Broad Jump
400m
Bench
Srict Press
Record in your notebook

“Fatigue Makes Cowards of us All”

Warm Up
2 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit ups
6 Directional Change Split Jumps

Mats
Ladders

Sprint
40 Meter Sprints
On the Minute
Every Minute
For 20 Minutes