Warm Up
5k Walk- Walk like you need to be somewhere

WOD
for time
10 Meter Shuttle sprint
10 Burpees
10 Meter Shuttle Sprint
9 Burpees
10 Meter Shuttle Sprint
8 Burpees
Repeat until you are finished at 1 burpee

Wash Hands – Take a Shower – Eat – Log results

Warm Up

WOD
5 Rounds
100′ Bear Crawl
100′ Standing Broad Jump
If you have a weight vest wear it
do 3 Burpees after every 5 Broad Jumps
Modification – 50′ Bear Crawl and 50′ Broad Jump and no vest or burpees

Wash Hands – Take a shower – Eat – Log results

Warm Up

WOD
200m Walking Lunge
Start your clock
workout begins with 10 push ups
move directly into your walking lunge.
at the top of every minute do 10 Push Ups
The workout is complete when you finish 200m
of lunges.

Wash Your Hands – Take A shower – Eat – Log Results

Warm Up
Run or walk a 2400m (2mile) – Log Time

WOD
10 Rounds For Time
10 Push Ups
10 Sit Ups
10 Squats

Wash Hands – Take Shower – Eat – Log Results

Warm Up

WOD 
3 Rounds For Time
40 Jumping Squats
30 Straight Leg Sit Ups
20 Hand Release Push Ups
10 Tricep dips

Wash Your Hands – Take A shower – Eat – Log Results

Warm Up

WOD 
4 Rounds for Time
50 Double Unders or 100 Singles
20 Push Ups
15 knees to elbows (preference to be in a hanging position-tree branch?  if not from the laying position)

Wash hands – Take Shower – Eat – Log results

Warm Up
400m
lunge><
10 Push Press
10 Sit Ups

Wall Balls 3×20
Snatch 5×5

WOD – Yolanda
25 Box Jumps (Plyo)
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps (Plyo)

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

One armed Swings
3×20 (10 Each arm)

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Squats
50 Clean Pulls
60 Box jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit ups

Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgner
20 Sit Ups

Mats
Ladders
Plyo

WOD – 
400m Run
50 Squats
400m Run
40 Squats
400m Run
30 Squats
400m Run
20 Squats
400m Run
10 Squats

Warm up
3 Rounds
Burgner
5 Pull Ups
10 Air Squats
75 Jump Ropes

Thrusters 3×20
Overhead Squat 5×5

WOD – Wendy
75 Snatch
95/65