Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Cleans 5×5

WOD – Allen
20 Minute Air Squat Progression

Warm Up
4 Burgeners
Educate while it is not your turn.

Mats
Ladders
Box jumps 3×20

WOD-Sprint Progression
10m – Minute 1
20m – Minute 2
30m – Minute 3
40m Minute 5
Through 100m

Warm Up
2 Rounds
10 Hang Clean
10 Sit Ups
10 back ext

Thrusters 3×20
Front Squat 5×5

WOD – Zena
21-18-15-12-9
Push Press
Pull Ups
Burpees while you wait

Warm Up
3 Rounds
Crab/Lunge
15 Sit Ups
15 Box jumps

Mats
Ladders
Depth Lateral Jumps 10×1

WODs
40m Sprints
On the minute
every miute

Warm Up
3 Rounds:400m
Lunge ><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
25 Box Jumps Buy in
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps Cash Out

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats (8 rounds)
Ladders
Plyo Boxes

WOD –
Choice
no Deadlift
no maxing

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

American Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerk 115/95

Superman 5×30 sec

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

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
3 Rounds:
400m
10 Box jumps
5 Hang Cleans

OHS 3×15
Cleans 5×5

WOD – Valerie
50 – 40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups (instead of the above reps do 10-9-8-7-6)
LOG YOUR TIME
Jaileen or Morgan start the clock

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders
Lateral Depth Jumps 20

WOD
20 Yard Sprints
on the minute every minute
for 20 Minutes