Shae

WOD
4 Rounds
20 Alt. Leg Vups
20 Single Arm DB Thrusters (10 each arm) 50lbs/35lbs
30 Single DB Reverse Lunges 50lbs/35lbs
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Bev

WOD

Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 Minutes
Run 800m
Rest 1 Minute
Run 400M
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Marsha

WOD
AMRAP 15:00 Minutes
60 Double Unders
30 AbMat Situps
10 Pushups
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Madeline

WOD
2 Sets
5 Rounds, resting 2:00 minutes b/t sets
12 Alt. DB Snatch 50lbs/35lbs
6 Burpee Box Jumps
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Emma & Cody

WOD
For Time
400m Run
42 Double DB Front Squats
400m Run
30 Double DB Front Squats
400m Run
21 Double DB Front Squats
400m Run
DB Loading 50lbs/35lbs
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

Brad

WOD
4 Sets
15 Box Jumps*Step Downs/Tuck Jumps
30 Jumping Air Squats
15 Burpees
*Rest 2:00 Mins b/t sets*
or-
4 Sets
21 Double DB Thrusters (50lbs/35lbs)
15 Box Jumps* Step Down
9 Strict Handstand Pushups
*Rest 2:00 Mins b/t sets* 

ACCESSORY WORK
3 Sets
6 Lateral Box Step ups (each side)
12 DB Hammer Curls (each side)
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Welcome Back

Warmup
2 Rounds
30 Jumping Jacks
5 Pushups to Downward Dog
10 Worlds Greatest Stretch

AMRAP 15:00 Minutes
*Split Reps with a partner, however you like
100 Burpees
100 Goblet Squats 50lbs/35lbs/Air Squats
100 Alt. Leg VUps
100 Single Arm Alt. Hang DB Clean and Jerks 50lbs/35lbs/Reverse Lunges
100 Double Unders/Jumping Jacks

Or
Individual Version- Half the Reps of every movement
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Active Recovery- 30:00 Minute walk/light jog/ Spend time with Family.

Travis
Warmup
4:00 Clock
20 Jumping Jacks
5 Burpees, NO PUSHUP

WOD
3 Sets
AMRAP in 5:00 Minutes
30 Mountain Climbers
20 Alt. Leg VUps
10 Chair Dips/10 Single DB Shoulder to Overhead (10 reps each arm- 50lbs/35lbs)

ACCESSORY WORK
Tabata (:20 on/:10 off)
Situps

BONUS STRETCHING
2:00 Couch Stretch (each side)
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