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

All make up work due on Thursday

Fight Gone Bad

Warm Up
800m Run

Push Press 5×5
Box Jumps 3×20

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

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
2 Rounds:
400m Run
15 Push Ups
Gorilla/ Crab Walk
20 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams 20/12

GHD?

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 4
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
Kettle Bell Thrusters 20kg/12kg

GHD Work or Floor/core Work 3×25