Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

OHS 5×5
Russian Swings 3×20

Mats
Ladders

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

Warm Up
2 Rounds
400m
10 Tuck Jump
><Lunge
25 Sit Ups

Snatch Complex x3
Push Press 5×5

WOD – Charles
Back Squat Bulgarian
See Bulgarian Sheet

Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Ladders
Plyo

WOD- Sprint
20 yd Sprints
on the minute
every minute
for 20 Minutes

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squat 3×15
Back Squat 1 Rep Max

Bulgarian Sheet
Bring One
Print from bulagarianpdf

WOD- Dave
Pull Up Pregression
20 Rounds

Warm Up
10 DeadLift
>< Army Crawl
10 American Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – Blair
Max Reps Push Press
95/65

Warm Up
3 rounds
10 Snatch
10 Pull
20 Burpees

Mats
Ladders

WOD
3 Rounds
400m Run
50 Air Squats

Warm Up
2 Rounds
10 Hang Clean
10 Push Ups
10 Sit Ups
400m

Burgeners x 3
Cleans 5×5

WOD – Allen
20 Minute Progression
Air Squats

Students can wear any workout attire
Must be within the school Dress Code

Warm Up 
800m

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

Active Rest Day
Stretch
Go for a run

Warm Up
1200

WOD – The Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope (add a zero to each number)
Ball Slams 20/12

Discussion about Fight Gone Bad