AM WOD
**************************************************
10 MINUTE WARM UP+5 MINUTE STRETCH
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2.0 MILE RUN
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15 MINUTE STRETCH

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PM WOD
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10 MINUTE WARM UP+5 MINUTE STRETCH

3 RDS FOR TIME
50 METER TIRE FLIP
20 BOX JUMPS
15 BURPEES

5 MINUTE REST

3 RDS FOR TIME
20 SITUPS
10 KNEE TO CHEST
20 WALKING LUNGES
10 HOLLOW ROCKS


15 MINUTE STRETCH
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DRI-FIRE PISTOL
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JEANNA'S CLASS

Just getting back into the routine

Stretch 5 Minutes

Run 1 Mile

1/2 Barbara

5 Rds For Time
10 Pull Ups
15 Push Ups
20 Situps
25 Squats
Rest 1 Minute Between Sets

Run 1 Mile

Stretch 15 Minutes

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
3 MILE RUN(Every Minute do 5 Burpees)
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4 rounds for time(With 40LBS Ruck)
20 Squats
15 Situps(Ruck on Front)
10 Pushups(Ruck on Back)
5 pullups(Dead Hang)
run 400 meters
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15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL & RIFLE
**************************************************
JEANNA'S CLASS

15 MINUTE STRETCH
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
2 MILE RUN
**************************************************

Explosive Circuit (4 Rds for Time)
10 Knee Clean and Press
10 Knee Box Jumps
10 Wall Ball
10 K2E
10 x 1 Ring Laying Pulls


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15 MINUTE STRETCH
**************************************************
DRI-FIRE RIFLE-Baracades
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH

3 MILE RUN
**************************************************
21,18,15,12,9,6,3 rep rounds for time:
Parralette in and outs
GHD Sit Ups
Double Unders

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15 MINUTE STRETCH
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
3 Mile Run

FRAN
21-15-9
Thursters & Pull Ups
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15 MINUTE STRETCH
**************************************************
DRI-FIRE PISTOL
**************************************************

10 MINUTE WARM UP+5 MINUTE STRETCH
**************************************************
Close Grip Bench Press - 5,3,2,5,3,2

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5 rds for time:
10 - Clean and Press from Knees (Jon Jones)
10 knee jumps + box jumps - 24"
10 wall balls - 20# to 10 ft
15 double unders
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15 MINUTE STRETCH
**************************************************
DRI-FIRE RIFLE
**************************************************
JEANNA'S CLASS