Warm Up
2 rounds:
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/High Knee Pulls

Fittest Athletes Alternate Warm Up
1000m Row

Mats
Ladders

Depth Jumps x 15

WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Alt athlete WOD
5 Rounds:
100m Sprint
15 Air Squats
0r
Swim 500m – must come to class in bathing suit under clothes be prepared.  I will not let you change after roll.