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

Mats
Ladders
Hurdles (Boxes)

WOD
30 minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
10 Box jumps
10 Hang Cleans
10 Sit Ups
10 Burpees

Cleans 5×5

WOD – Valerie
50-40-30-20-10
For Time
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Jerk 5×5

WOD – Ursula
75 Clean and Jerk (115/65)

Superman – 5×30

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders
10 American Swings

Mats/Ladders

Depth Broad Jumps 20

30 Minutes
20 yard Sprints
on the minute
every minute

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

Thrusters 3×15
Front Squat 5×5

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

3×30
Back Ext
Knees to Elbows
Russian Twist

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

Mats
Ladders
Tuck Jumps 5×6

WOD
5 Rounds
300m
50 Push Ups

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

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams For Time

Knees to Elbows
Toes to Bar
Choose one
3×15

Get Balls Before class.  One of Each
Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener x 5

WOD – Rebecca
21-15-9
Snatch Drop
Wall Ball
Ball Slam
Thruster

Warm Up
Find  a one rep max
Not Bench

Warm Up
3 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD –
5 Rounds:
200yd Run
50 Squats
200 yd Run
40 Squats
200 yd Run
30 Squats
200 yd Run
20 Squats
200 yd Run
10 Squats