Warmup:
3 Rounds
10 Air Squats
10 Pushups
10 Situps

Strength:
Deadlift    1-1-1-1
Bench Press  1-1-1-1

WOD: Rest

Saturday Group WOD

Warmup:
Group Stretch

WOD:
Run approximately 1 mile to the rectangle pool as a team
If necessary, do squats while waiting for teammates to
catch up to you. When at the pool, swim 15 laps with
whichever swim style you choose. After that...3 timed
breath holds. Then run back the same way you got there.

Warmup:
3 Rounds
10 Air Squats
10 KB Swings
10 Pullups

Strength:
Clean & Jerk   1-1-1-1
Back Squat     1-1-1-1

WOD: Rest

Warmup:
2 Rounds
10 Back Ext
10 OHS
10 SDHP

Strength:
Deadlift  1-1-1

WOD:
AMRAP: 7 Minutes
7 Deadlifts
7 Situps
14 Air Squats

Warmup:

10 Pushups

10 Passthroughs

10 OHS

10 Good Mornings

Strength:

Front Squat 10-10-10-10

WOD: 

Run 550m 

50m R Arm Overhead Carry (53/35)

50m L Arm Overhead Carry

100m Walking Lunge

Run 550m

Warmup:
50 Double Unders
then.....3 Rounds
10 OHS
10 Pushups
10 Back Ext
10 Situps

Strength:
Overhead Squat   3-3-3

WOD:
AMRAP: 7 Minutes
7 Ball Slams (20/14)
7 KB Swings (53/35)
7 Burpees

First Day at NBD

Warmup:
10 Passthroughs
10 OHS
10 Pushups
10 Situps
10 Back Extensions

WOD:
10 Rounds for Time
10 Hang Power Cleans (95/65)
10 Box Jumps (24/20)
10 Abmat Situps