Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x3
Push Press 5×5

WOD
Bench Bulgarian

Warm Up
2 Rounds
20 Choice
20 Choice
20 Choice

DC Challenge

Warm Up
2 Rounds
25 Push Ups
15 KB Push Press
10 Russian Swings
25 Air Squats

American Swings 3×20
Military Press 5×5

WOD
Finish and log all
Fitness Tests
Height
Weight
Bench
Vertical jump
Standing Broad Jump
Medball Throw
400m

Warm Up
3 Rounds
10 Burpees
10 Push Press
10 Russian Swings
20 Sit Ups

Alternating KB Snatch 3×20
Overhead Squat 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Vertical Jump
Standing Broad Jump
Med Ball Throw

Warm Up
3 Round
400m
15 Push Ups
15 Air Squats
15 Sit Ups

Weighted Glute Bridges 3×20
Hang Clean 5×5

WOD
Fitness Testing
Height
Weight
1 Rep Bench Max
Record

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High kneePull

Mats
Ladders
Find 1Rep Bench Max

WOD
10 Rounds
100m Sprint
21 Air Squats

Warm Up
1600m Run

DC Challenge

Warm Up
4 Rounds
5 Front Squats
Lunge/Backwards
10 Sit ups
6 Split jumps

Mats
Ladders


Free Lift

Warm Up
3 Rounds
10 Cleans
10 Split Jerks
Army Crawl/Crab

Ball Slam 3×20
overhead Squats 5×5

WOD
20 minute Progression
Push Ups

Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Pull Ups
10 Air Squats

Russian Swing 3×20
Split Jerk 5×5

WOD
Strict Press 7×1
Push Press 7×1
Split jerk 7×1

*Add Weight all the way throughout the WOD