Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 American Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD- Ophelia
50-40-30-20-10
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLift
20 Sit Ups

Mats
Ladders
Plyo

WOD
20 Minutes
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m

American Swings 3×20
Squat 5×5

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

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

Mats
Ladders

Tuck Jumps 3×15

WOD – 
15 Rounds
100m Sprint
21 Air Squats

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

Thrusters 2×15
Snatch 5×5

WOD – Melissa
5 Rounds
KB Bench Press 24/16
15 Pull Ups NB/BB
400m Run

Warm Up
1200

Snatch 5×5
Box Jumps 3×20

WOD – Tabata 2 Time
Push Ups 3 Min
Air Squats 4 Min

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

American Swings 3×20
Push Press 5×5

WOD – Linda
KB Push Press 20/16
Cleans 115/95
Squat 135/95

Warm Up
800m
10 Pull Ups
20 Push Ups
400m

Mats 
ladders
Split Jumps 3×10

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 Slams 3×20
Wall Walks Inch worms 3×10

WOD – Karen
150 Wall Balls For Time 20/12

Warm Up
3 Rounds
Walking Lunge w a twist>
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Cleans 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups nb/bb
1200m Run or 1000m Row