Warm Up
3 Rounds
Army Crawl/Bear Crawl
400m
15 Box Jumps
10 Hang Cleans

Strict Press 5×5
Cleans 5×5

WOD – Valerie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups 10-9-8-7-6

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean And Jerks
95/65

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Under Push Ups
15 American Swings

Mats
Ladders
Depth Broad jumps 20

WOD Sprints
20 Yard Sprints
on the Minute
every minute
for 30 Minutes

Warm Up
2 rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 Snatch Pull
100 Snatch
100 Snatch Press
100 OHS

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
10 Strict Pull Ups
Mats
Ladders
100m Farm Carry 32/20

WOD
5 Rounds
300m Run
50 Push Ups

Warm Up
3 Rounds
400m
15 Push Ups
crab walk/army crawl
25 Sit Ups

American Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener  5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 45/45
Wall Ball 20/16
Ball Slam 20/16
KB Thrusters 20/16

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders
Depth Jumps 25

WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
100m Sprints
20 Air Squats
100m Sprint
10 Air Squats

Warm Up
2 Rounds
25 Burpees
400m
High Knee Pulls
Lunges

Hang Clean 3×15
Back Squat 5×5

WOD- Quinn
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Hollow Rock – 3x30sec