Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
Burgener

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 air Squats

Front Squat 5×5

WOD – Barbara
5 Rounds For Time
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Finish Fitness Testing
or do
3×30 Sec of Supermans

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
Heel to Heel ><

Ball Cleans 3×20
Clean 5×5

WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

Thursday  and Friday Final

Fight Gone Bad

Warm Up
15 Minutes of an activity

Bench 5×5
Pull Ups 3×15

WOD – Qualifier
21-15-9Push Press
Box Jumps
SDLHP
jump Rope
Ball Slam

Warm Up
1600m

Mats
Ladders
Plyo

WOD –
get on a board or get a good Work out

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
Deadlift 5×5

WOD- 2012
12 Min AMRAP
20 Snatch 65/45
12 Box Jumps
Score is
rounds . snatch . Box jump Burpees

5.20.10 Would equal 5 Complete Rounds all 20 Snatch and 10 Burpees

Warm Up
3 Rounds
100/50 Jump Rope/double unders
400m Run

American Swings 3x20
Overhead Squat 5×5

WOD – Peter
20 Minute Thruster Progression
16kg/12kg Kettlebells
0r
65/45 olympic Bar

3 Rounds:
30 sec each
Plank
Rt Plank
Left Plank

Warm Up
2 Rounds:
10 Overhead Squats
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds:
100m Sprint
21 Air Squats