WOD #1 

Warm-Up 

• 25 Air Squats
• 25 Jumping Jack
• 10 Inch Worms

AMRAP-10 – Record # of rounds completed 

• 10 – Deadlift or Dumbbell Deadlift  (Choose appropriate load) – http://www.youtube.com/watch?v=pjBI9qxibTc
• 10 – Burpees

WOD #2

Warm-up 

• 25 Push-Ups
• 25 AirSquats

AMRAMP – 10 

• 400M Run  – Focus on pose running – Toe Ball Heel – http://www.youtube.com/watch?v=GAJ4UZQz5Dc
• 25 Situps  Go for Virtuosity – Shoulders in front of hips each movement

WOD #3 

Warm-up 

• 400m Run
• 20 Burpees

WOD:FOR TIME COMPLETE

• 100 Airsquats for time (Initiate with the hips, weight in the heels, down below parallel and full extension of the hips at the top.)