Warmup: 4 Rounds of

12! of

Calorie Row

Situps

Walking Lung steps

++++++++++++++++++

WOD: For Time

24-21-18-15-12-9-6-3

Wall Balls 20/14#

Burpees

Run around the building after each set

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Endurance:

Same as main class!

Kids, don’t try this at home.

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 wall balls

+++++++++++++++

Shoulder Press 6x2

+++++++++++++++++

WOD: “Jackie”

For Time

1000 Meter Row

50 Thrusters 45/33#

30 Pullups

Warmup: 5 Rounds

10 medball cleans

10 medball presses

10 medball wall slams

+++++++++++++++++++

On the Minute x 15 mins

2 Clean & Jerks

+++++++++++++++++++++

5x 1 minute on -1 minute off

Max Rep Burpees

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Endurance:

OTM X 30 MINS

Odd Minutes: 15/12 Calorie Row

Even Minutes: 10 Box Jump and Overs