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

Snatch Complex x 2
Push Press 4×5

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

Plank – 3×30 sec

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

Front Squat 3×5
DeadLift 4×5

WOD – Grace
30 Reps for Time
Clean and Jerk 115/65

Warm Up
3 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds (one distance black mats)

Burgener x 2
Push Press 5×5

WOD – Isabel
30 Snatch For Time
Log Scores
65/45

Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

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

3×30 Sec
Knee Ups
Back Extensions
Russian Twists

Warm Up
3 Rounds
5 Wall Walks
10 Hng Cleans
15 Sit Ups

Mats
Ladders
Split Jumps 5×6

WOD 
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
heel to heel ><

Clean 5×5

WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 115/75

Russian Twists 3×30 Sec

Warm Up 
3 Rounds
10 Deadlift
20 Situps
10 Box Jumps

Russian Swings 3×20
Snatch 5×5

WOD – Chelsea
30 Rounds
5 Pull ups
10 Push Ups
15 Air Squats

*Block 3 will do the WOD EMOM

Warm Up
3 Rounds
100 Jump Rope
Lunge/ Backwards
10 Front Squat
1 Burgener

Deadlift (Educate) 3×10

Mats
Ladders
Plyo Boxes

WOD – Sprint
20 Yard Sprints
on the minute
every minute
for 20 Minutes

Warm Up
2 Rounds
10 Front Squats
10 Russian Twists
10 Burpees
High Knee Pulls/ But Kickers

Burgener x 2
Overhead Squat 3×5

WOD – Barbara
5 Rounds
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Students may wear school appropriate athletic apparel to the final.  PE Uniform is not required.

Warm Up
800m Run

WOD – Fight Gone bad