Meet outside Weightroom
Depart for community service Day

Warm Up
400m
10 Box jumps
Walking Lunge/Backwards
400m Sprint

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m Run

Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400

Mats
Ladders
Plyo

WOD
15 Rounds
100m Sprint
21 Squats

Warm Up
2 Rounds
10 OHS
400m
10 Pull ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD-Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups no band/black band
400m Run

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Times
Push Ups 3 Minutes
Air Squats 5 Minutes

Warm Up
2 rounds:
10 Burpees
10 Pull Ups
400m run

Cleans 5×5

WOD – Valentines Day Couples WOD
AS A Couple, COMPLETE:
50 BURPEES
100  DEADLIFTS   (95/65)
100  KB SWINGS  (16/24)
200  DOUBLE-UNDERS (600 JUMP ROPES)

TEAM MEMBER (A) WILL START COMPLETING THE PRESCRIBED REPS, WHILE THE TEAM MEMBER (B) RUNS 200M WITH A MED BALL 20/14.  WHEN TEAM MEMBER (B) GETS BACK FROM RUNNING, TEAM MEMBERS WILL SWITCH, AND TEAM MEMBER (B) WILL NOW PICK UP WHERE TEAM MEMBER (A) LEFT OFF, AND TEAM MEMBER (A) WILL GO RUN.  PROCEED THIS WAY UNTIL ALL THE REPS HAVE BEEN COMPLETED.

Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10-1
Push Press 65/45
Cleans 115/65
Squats 135/95

Warm up
800m
10 Pull Ups
20 Push Ups
30 Air Squats
400m

Mats
Ladders
Plyo

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
30 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls

Superman 5 x30sec

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope or 50 Double Unders
Army Crawl/Crab Walk

Mats
Ladders
Hurdles

Bench 5×5

WOD –
Free Lift
no Bench