Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Burgener x 3
Front Squat 4×5

WOD 30 for 30
3 Sets
30 Seconds Jumping Jacks
30 Seconds jog in Place
30 Seconds plank
30 Seconds jog in place
30 Seconds mountain climbers
30 Seconds Jog in Place
30 Seconds of Lunges
30 Seconds jog in place

You may wear whatever you would like to the final.
It must be school appropriate and athletic apparel.
Non athletic shoes will result in a zero on the final.
NO Crocs or opened toed shoes of any kind or mode

FINAL
Fight Gone Bad
3 Rounds
1Minute Push Press 45/65
1Minute Box jumps 20/24
1Minute SDLHP 16/24
1Minute Jump Rope every 10=1
1Minute Ball Slams 12/20

300 Total Repetitions equals a 5

Warm Up
1200m Run

WOD The Qualifier
21-15-9
Push Press 45/65
Box jumps 20/24
SDLHP 16/24
Jump Rope Add a zero to the number
Ball Slams 12/20

Fight Gone Bad Explanation
FINAL

Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees

Snatch 3×10
Cleans 3×5

WOD
20 Minute Progression
Russian Swings

Warm Up
1 Burgener
10 Snatch Balance
10 Box jumps
10 SDLHP

Russian Swings 3×20
Split Jerk 5×5

WOD
Push Press
2×3
3×2
5×1
Increase load set by set

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
25 Glute Bridges
Backwards/Lunge

Mats
Ladders

WOD
100m Sprint
50 Squats
100m Sprint
40 Squats
100m Sprint
30 Squat
100m Sprint
20 Squats
100m Sprint
10 Squats

Warm Up
30 Burpees

Ball Slams 3×20
Front Squat 5×5

WOD
Back Squat Bulagarian

Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jumps
100 JumpRope

Mats
Ladders

WOD
Free Lift

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLifts

American Swings 3×20
Snatch 5×5

WOD
20 Minute Progression
Thrusters

Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Air Squats

Find your Back Squat Max

WOD
20 minutes
Run 100 yds
Jog Back 50yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squat