Warm Up
800m
10 Push Ups
15 Burpees
20 Air Squats
20 Box Jumps

Military Training Exercise

Warm Up
2 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
10 Standing Broad Jumps

WOD – Death By Burpees
5 Minutes Max Repetitions

Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Backwards

Mats
Ladders
Plyo

WOD
20 Min
40m Sprints
On the minute every minute

Warm Up
3 Rounds:
10 Wall Balls
10 Hang Cleans
15 Sit Ups
5 Burpees

Mats
Ladders
Split Jumps 5×6

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

Warm Up
2 Rounds:
10 Cleans
10 Burpees
10 Sit Ups
10 Box Jumps

Cleans 5×5

WOD – Diane
Clean Pulls 175/135
Push Press 135/75

Russian Twist 3×30 Sec

Warm Up
1200m Run

Thrusters 3×15
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans 115/65
Push Ups

3×30 Sec
Knees to Elbows
Back Extensions
Russian Twists

Meet on The Pool Deck
Relax

Warm Up
800m

WOD “The Qualifier”
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope
Ball Slams

Warm Up
2 Rounds
10 Dead Bugs
5 Strict Pull Ups
10 Hang Cleans
10 Box jumps

Overhead Squat 5×5
Thrusters 3×15

WOD
Name Game

Warm Up
1600m

Mats
Ladders

Tuck Jumps 5×10

WOD
5 Rounds:
300m Run
50 Push Ups