Beginning of Classes

HARD CHARGERS:
Warmup - 50 OHS w/dowel, 50 situps, hamstring stretching

Skillset/Strength Training - 5x5 Deadlifts

Team WOD for time -
Part A: 35lb KB/DB swing, 10 reps / Burpees (75 cumulative reps)
Part B: 45lb shoulder press, 30 reps / one ring pullups

One person performs 10 reps of 35lb KB/DB swing while the other person performs as many burpees as possible, they then switch every 10 KB/DB swing reps until they've reached a cumulative total of 75 burpees. At this point, one partner begins pullups while the other performs the shoulder press. They can switch between exercises whenever they want but or each partner can just work one movement but all reps of press and pullups must be completed to finish.

Since there is a range of body weight and height in this class, the goal with this WOD was to allow team members to perform movements that equally advantage and disadvantage certain body types.

GO GETTERS:
Warmup - for 10 minutes perform easy to medium pace 25 Squats and Jump Rope 25 reps

Skillset - Pushup form work, keeping core stabilized, head & neck inline with spine, hands directly beneath shoulders, chest to the ground, full extension of elbows at top of rep

Team WOD for time -
Part A: 10 Ball Slams / Squat Jumps (30 cumulative reps)
Part B: 10 KB Swings (weight scaled appropriately) / Burpees (30 cumulative reps)