Warm Up
2 Rounds
7 Front Squats
100 Jump Rope
Army Crawl/ Crab

Mats
Ladders

WOD- Sprint Progression
Min 1 Sprint 10 Yds
Min 2 Sprint 20 Yds
Min 3 Sprint 30 Yds
All The way through
Min 10 Sprint 100 Yds

Warm Up
2 Rounds
Walking Lunge>
10 OHS
20 Sit Ups
10 Double Under Push ups

Russian Swings 3×20
Clean 5×5

WOD-Jackie
50 Thrusters
30 Pull Ups
1200m Run

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bounds one length of the mat

Split Jerk 5×5
Snatch Complex x 2

WOD – Isabel
30 Snatch 65/45

Warm Up
2 Rounds
7 Over Head Squats
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD- Helen
3 Rounds
400m Run
21 Russian Swings
12 Pull Ups NB/BB

Warm Up
50 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD –
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders

WOD – Sprint
20 Min EMOM
40 Meter Sprints

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Snatch Balance 3×10
DeadLift 5×5

WOD – Grace
30 Clean and Jerks 115/65

What is Labor Day

Warm Up
3 Rounds
10 Burpees
10 Snatch
10 RussianSwings
Lunge/Lunge with a Twist

WOD
Out To the Field
20 Minutes
On the Minute
Every Minute
40 Yard Sprint

Warm Up
2 Rounds
Lunge/Lunge Backwards
10 Box jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB

Plank 3 x 30 Sec

Warm Up
1200m Run

Educate Thrusters 3×10
Educate Back Squat 5×5

WOD-Elizabeth
21-15-9
Cleans 95/65
Tricep Dips