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

Warm Up
2 Rounds
800m
10 Pull Ups
15 Push Ups

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats

Warm Up
2 Rounds
7 Front Squat
10 Pistols
100 Jump Rope
Army/ Crab

Mats
Ladders
Hurdles

WOD
Sprint Progression
10m Minute 1
20m Minute 2
30m Minute 3
40m Minute 4
All the way through
100m Minute 10

Warm Up
2 Rounds
Walking Lunge/ Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups   nb/bb
1200m Run

Warm Up
10 DeadLift
15 Lite American Swings
10 Back Extensions
> 2 Footed Bounds

Snatch Complex x 3
Jerk 5×5

WOD – Isabel
30 Snatch 65/45

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds
100yd Run
21 Air Squats

Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Snatch 3×5

WOD – Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups