Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
20 Push Ups
400m

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
Overhead Squat 65/45
400m

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

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squats

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

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups BB/NB
400m

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
1600m

Snatch 5×5
Box Jumps 3×20

WOD- Tabata 3 Times
Push Ups 3 Min
Air Squat 4 Min
Plank 5 Min

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

American Swings 3×20
Push Press 5×5

WOD – Linda
Cleans
Push Press
Front Squat
First Round is 10-10-10
Second Round is 9-9-9
All The way to 1-1-1

Warm Up
800m
10 Pull Ups
10 Push Ups

Mats 
Ladders
Split Jumps 5×5

WOD 
3 rounds
400m
25 Air squat
25 sit ups

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 sec plank
25 Jumping Jacks

Ball Slam 3×20
Practice Hand Stand Push Ups

Back Squat 5×5

WOD – Karen
150 Wall Balls

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

Mats
Ladders
Plyo Boxes

Free Lift
NO HEAVY LIFTING TODAY
NO DEAD LIFT

Warm Up
2 Rounds
Walking Lunge>Lunge with a Twist<
10 Overhead Squats
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
2 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds >

Snatch Complex x 2
Split Jerk 5×5

WOD – Isasbel
30 Snatch 65/45