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

Warm Up
1600m Run

MAts
Ladders

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Ball Slams 20/12
Jump Rope (add a 0 to all the numbers)

Warm Up
3 Rounds
25 Gymnastics
15 Olympic Lift
20 Sit Ups
400m

Mats 
Ladders

WOD – Free Lift