Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Push Press 5×5
American Swing 3×20

WOD- Xiong
10 Snatch
20 Clean
30 Push Press
40 Squats
50 CleanPulls
60 Box Jumps
70 Pull Ups or Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Come To Sports-a-Rama Tonight

Warm Up
3 Rounds
Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope

Thrusters 3×20
OHS 5×5

WOD – Choice

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Plyo

WOD
20 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 95/65

Plank 3x60sec

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
25 Double Unders (rope)
10 American Swings

Mats
Ladders
Depth Broad Jumps 20

WOD
20 Minutes
20 Yard Sprints
On the Minute
Every Minute

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15

WOD Tiffany
100 of each (Bar Only)
Snatch Pull
Snatch
Snatch Press
Overhead Squat

Warm Up
25 Burpees
20 BoxJumps
15 Sit ups
10 Hang Clean
5 Pull Ups

Mats
Ladders
Plyo

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Bear Crawl/Crab Walk
20 Sit Ups

Snatch 5×5
American Swings 3×20

WOD Susan
100 Ball Slams 20/12
For Time

Warm Up
5 Min AMRAP
5 Push Up
10 Air Squats
15 Sit Ups
Log Full Rounds on Board

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/16
Gluteham Raises 3×25