Warm up
4 Rounds
Run 200
build up speed through the 4 rounds
10 Walking lunges
10 butt kicks
10 High knees
**Get a few 10 meter practice sprints in, you don’t want to go into sprints not having warmed up

Remember this one??

Death by shuttle sprints
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 10 m + 10m in the third 1 min

Score is last mintue completed

Go as many rounds as possible until you cant finish your sprints in the minute allowed
***Can sub out death by bike or rower cals but don’t automatically pick that option. if you can run try the run. If you are injured and can’t run, don’t run.
**Pick one weakness to work on after class

3 Rounds
Warm up-
empty bar
10 strict press
10 push press
10 split jerk

Strength
2-2-2-2-2-2 Split jerk from the rack. Build up to a heavy 2
OR Snatches build to a heavy 2

Wod Option 1
5 Rounds for time
7 Power Snatches 135/96
5 Bar muscle ups (sub 8 pull ups)
7 burpees over your bar

Wod Option 2

Hero Wod Today

“Loredo”

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Barbell Specific Warm up for squat clean
5 minutes of run, bike, row then grab a bar
3 rounds
Minute 1- 10 clean high pulls
Minute 2- 5 Power Position Squat cleans
Minute 3- 5 SLOW lift-offs from the ground or shin, pause at the knee, then finish squat clean

Squat Clean 1-1-1-1-1-1-1Use the heaviest weight you can for each set.
Rest as needed between sets.


Wod
3 rounds for time of:
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Push Jerks, 115/80 lbs
30 Double Unders

Sunday Funday

Warm up- 5 minutes of running, rowing or biking then get your equipment for the wod

Rest 5 minutes between wods

Wod 1- 10 minutes
10 single arm DB thrusters
200m run

*don’t throw dumbbells. They are breaking apart and new ones are hard to come by

Wod 2- 8 Minutes
16 ALT DB snatches
8 Burpees

Wod 3- 5 minutes
Max single arms ALTERNATING Devil press