Warm Up
3 Rounds:
5 Front Squat
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

20 Depth Jumps

Warm Up
3 Rounds
400m
10 Cleans
10 Split Jerks
army crawl/crab

Ball Slams 3×20
Overhead Squats 5×5

WOD – Greg
20 Minute Progression
Push Ups

Toes to Bar 4×20

Warm Up
2 Rounds:
20 Sit Ups
10 Two Footed Bounds
10 Pull Ups
10 Dead Lift

Russian Swing 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box Jumps

Warm up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swings 3×20
Split Jerk 5×5

WOD – Frank Lucky 7’s
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1

Plank 3×30 Sec

Warm Up
3 Rounds
10 Dead Lift
10 Box Jumps
10 Burpees
10 Jump Rope

Mats
Ladders
10 Broad Jumps

WOD
5 Rounds
400m
50 Push Ups

Warm Up
3 Rounds
15 American Swings
10 Pistols
5 Ninja Roll Ups

Front Squat 5×5
Clean and Jerk 3×20

WOD- KALSU
100 Thrusters the hard way
On the Minute every minute
do 5 Burpees then finish the minute with
Thrusters until 100 are achieved.

Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Plyo

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

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

Overhead Squats 5×5

WOD – Dave
20 Minute Pull Up Progression

Russian Twist 3×30 sec

Weigh in Before Spring Break
Log it on the board

Come Check out Blair Morrisson