Warm Up
10 Wall balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3
Split Jerk 5×5

WOD – Team Ophelia
150-100-75-50-25
Push Ups
Pull Ups

NO HEAVY LIFTING !!!!

Warm Up
2 Rounds
21 HangCleans
15 Russian Swings
20 Sit Ups
400m

Choice 5×5
Choice 3×20

WOD
21-15-9
Pick 3 exercises
Start the workout with a 400m
End it with a 400m

NO HEAVY LIFTING!!!
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Deadlift
20 Sit Ups

Ladders
Mats

WOD
20 Min
Run 100 yds
Jog Back 50 Yds
Walk Back 50 yds
21 Push Ups
21 Sit Ups
21 Air Squats

NO HEAVY LIFTING!!!!
Warm Up
400m Run
20 Box Jumps
Walking Lunge
Backwards Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats 65/45
400m
20 Sit Ups
*Start the Clock and everyone starts at a different place.  One Group

Warm Up
21 – 15 – 9
Hang Clean
Sit Ups
Push Ups
Finish the Warm up with a 400m

Mats
Ladders
Tuck Jumps 3×10

WOD
15 Rounds
100m Run
21 Air Squats

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Times
Push Ups 3 Min (6)
Air Squats 4 Minutes (8)

Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 SitUps

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups nb/bb
400m Run

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – Track
400m Lunge

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

Russian Swings 3×20
Push Press 5×5

WOD Linda
10 Rounds
Push Press 65/45 10-1
Cleans  65/45 10-1
Squats 115/95 10-1
First set is 10-10-10
Second set is 9-9-9
Etc

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

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
100 Wall Balls for Time 20/12