Warm Up
3 rounds:
10 Pull Ups
10 Hang Clean
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD – “Michael”
20 Minute Progression
Push Press

*Advanced Lifters to start with 40kg?

Graduation Day

Super Early day
Suit up
Come to class
Go for a board
Go for your PR

Senior Fight Gone Bad
Dont forget your locks for FridayIf you lost your lock or it got “stolen”
Please be prepared to pay the fine.  No checks please. 

Cheers, Good Luck

Warm Up
2 rounds:
100 Jump Rope or 50 Double Unders
300m run

Overhead Squat 5×5
Snatch 2×10

WOD – “Death by Burpees”
5 Minutes Max Reps Burpees

Seniors……..Weight Trainning Notebooks due Tomorrow

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

Mats / Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Run
21 Air Squats

Or
Seniors may choose to go for boards

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 KettleSwings
10 Air Squats

Ball Slams 3×20

Cleans 3×10

WOD – “Michael”
Push Press
20 Minute Progression

Core 3x30sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Clean and Jerk 3×15

Snatch 5×5

WOD – “Larry”
Lucky Sevens
Overhead Squat 7×1
Front Squat 7×1
Back Squat 7×1
*Advanced Lifter to beging w/ 40kg bar?
*Increase load each set.

Core
Sit Ups 1×100

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American swings

Mats – Falling Starts
Ladders

Split Jumps 5×5

WOD-
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups