Run or Row 5K
Post time in comments!

WOD
Strick Pull Ups
3-3-3-3-3-3-3
rest 3-4 minutes between sets

For Time:
21-15-9
DB Swings
Burpees

WOD
For time:
200m swim
5 db or mb swings
20 pushups
150 m swim
10 swings
15 pushups
100m swim
15 swings
10 pushups
50m swim
20 swings
5 pushups

WOD
3 rounds for time:
swim 25m
25 pushups
swim 50m
25 v ups
swim 75m
25 squats

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!




Post load for last set in comments

Run or Row 1 mile
100 Push Ups
150 V ups
Run or Row 1 mile

For Time:
100 Burpees

WOD
10 rounds for time:
10 Pullups (any way you can get that chin over the bar!)
10 Push Ups (clapping for men)

For Time:
21-18-15-12-9-6-3
Front Squats
Weighted Sit Ups

Pick a weight that is tough but doable and post time in comments!

WOD
Overhead Squats
10-10-10-10-10


Post weight for each set in comments. Start light and try to increase each set!

WOD
5 Rounds for time:
50m swim
20 pushups
20 V ups

WOD
15 min AMRAP (As Many Rounds As Possible)
5 pull ups (jumping if needed ladies:)
10 push ups
15 squats

Post rounds in comments!

WOD
5 rounds For Time:
30 Low Back Extensions
25 Sit Ups


http://www.youtube.com/watch?v=Dx862hgQ0o4

If you do not have these pieces of equipment, you can use a stability ball.