Students may wear anything they want to the Final
as long as it is school appropriate and athletic apparel.

Warm Up

WOD – DC Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box Jump 24″/20″
1min SDLHP 24/16
1min Jump Rope (every 10 reps = 1)
1min Ball Slams 20/14
1min Rest

Warm Up
1200m Run

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope add a 0 to the number of Reps
Ball Slam 20/12

Warm Up
3 Rounds
15 Lift
15 Body
15 Lift
15 Body
400m

Pick a Lift and Find your Max
Pick a Board and see where you are

WOD
Pick a WOD and do it

Advanced Class Swimming

Warm Up
3 Rounds
10 Air Squats
10 Dead Bugs
10 Burpees
10 Sit Ups

Bench 5×5
Front Squat 3×10

WOD
20 Minutes
Back Squat Progression 115/95

Warm Up
800m
10 Push Press
10 Sit Ups
10 Burpees
800m

Mats
Ladders
Plyo

WOD – 
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Min AMRAP
10 Burpees
10 Sit Ups
10 Air Squats

Snatch 5×5
Choice 3×10

WOD
Max Reps
Wall Balls 20/12

Warm Up
3 Rounds
Burgener
5 Pull Ups
20 Burpees
5 Ninja Roll Ups

Push Press 5×5
Clean 3×10

WOD –
Free Lift

Warm Up
3 Rounds
400m
Snatch Complex
10 Bar over Burpees
15 Perfect Pull Ups

Mats
Ladders
Depth Broad Jumps 15

WOD
Sprints

Warm Up
1600m

Mats
Ladders
Plyo

WOD
5 Rounds
300m
50 Push Ups