Warm Up
400m
5 Box Jumps
Walking Lunge/Backwards
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m Run

Come ready to Work

Choice Day

Short Day
Goofy Schedule.
Come ready to go!

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m between the 21 the 15 the 9

Mats
Ladders

WOD
15 Rounds
for time

100m Sprint
21 Air Squats

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

Thrusters 3×10
Snatch 5×5

WOD – “Melissa”
5 Rounds:
15 Thrusters
15 Pull Ups
1 400m

3 Rounds:
30 sec Back extensions
30 Sec Knee Ups
30 Sec Russian Twists

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

Push Press 5×5
American Swings 3×20

WOD – “Linda”
10 Rounds
Push Press 10-1
Cleans 10 -1
Squats 10-1
Start with 40 kg, 60, 80

First round is 10-10-10
Second round is 9-9-9
Third Round is 8-8-8

…………