Warm Up
25 Burpees
300m Sprint
High knee pulls / Lunge

Hang Clean/Jerk 3×12
Back Squat 5×5

WOD -” Quinn”
3 Rounds:
400m
50 Sit ups
50 Bach ext

Hollow Rock 3x30sec

Warm Up
3 Rounds:
10 Burpees
10 Push Ups
10 Back Ext

Mats
Ladders

Choice

Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings

Thrusters 3×10
Clean 5×5

WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m

Bench Crunchies 1×150

Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 Russian Swings

Jerk 5×5
Landing Drops 3×10

WOD – “Ophelia”
50 – 40 – 30 – 20 – 10
Push Up
Pull Up

Russian Twist 3×10

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Deadlifts
20 Sit Ups

Mats
Ladders

Out To the Stadium
20 Minute AMRAP
Run 100m
Jog Back 50m
Walk back 50m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
400m
5 Box Jumps
Walking Lunge/Backwards
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m Run

Come ready to Work

Choice Day

Short Day
Goofy Schedule.
Come ready to go!