Warm Up
3 Rounds

2 min run
2 min row
or
2 min Commandos (R reverse lunge, L reverse lunge, Burpee)
10 Zombie leg swings (5 each side)
10 Stork walks (5 each side)
10 Scorpions

then:
2 Inch Worms
20 sec Spiderman hold on each side
20 sec Shoulder stretch

Question of The Day

Would you rather have to walk into every room backwards with the lights out, or have to  spend 4 nights a month alone in a haunted house?

WOD
Buy In (do it once to start the WOD)

3 min Wall Sit (break it up as needed, does NOT have to be unbroken)

Weighted Lunges
Push ups
3-6-9-12-15-12-9-6-3

Buy Out (do it once at the end of the WOD)

3 min Plank (elbows, knees, weighted, break it up as needed, does NOT have to be unbroken)

Warm Up
Deck of Cards 6 min

Hearts – Comando (R reverse lunge, L reverse lunge, Burpee)
Diamond – Shoulder taps
Spade – Jumping Squats
Clubs – Hollow Rocks

Then
2 Inch Worms
20 sec Pigeon stretch each leg
30 sec hollow hold
10 Mission Impossibles

Question of The Day
Would you rather be the best at climbing trees, or changing flat tires?

WOD

Burpees
CORE
Air Squats

Total of 10 rounds with decreasing reps

• 10-9-8-7-6-5-4-3-2-1 Burpees
• 20-18-16-14-12-10-8-6-4-2 V-Ups (or any CORE movement)
• 30-27-24-21-18-15-12-9-6-3 Air Squats

50 cal Row
5 Bear complexes
40 cal Row
10 Bear complexes
30 cal Row
15 Bear complexes
20 cal Row

1 Bear complex = 
1 deadlift
1 hang Power clean
1 Front squat
1 Push Press
1 Back squat

Can be completed as:
1 squat clean thruster
1 back squat

Rx 65 / 95
Rx+ 95 / 135
M 45 / 65

5 rounds – 3 person teams

Station #1 – KB Hoist and Mace Bell squats

• 2 Members continuously hoist 70lbs KB
• 3rd member performs 20 reps Mace Squats
• Rotate all members through squats

Station #2 – Hose Pack Run and Sled Push/Pull

• 2 members continuously push/pull 250lbs sled 50ft
• 3rd member runs 200m with hose pack
• rotate all members through hose pack run

Station #3 – Door Breach and Battle Hoses

• 2 members continuously rotate through battle hoses
• 3rd member performs door breach style sledge strikes (move tire to cone and back or 10 strikes each side)
• rotate all members through door break strikes.

Score: Total number of times your team moves the 500lbs sled 50′

Warm Up
3 Rounds

10 Jumping Jacks
2 Push Ups
2 Hot Lizards
10 Zombie kicks
10 Stork kicks

Then:
20 sec Pigeon Stretch each side
20 sec Pancake stretch

Question of The Day

Would you rather have plants grow at 20 times their normal rate when you are near or for people and animals to stop aging when you are near them?

WOD
5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Overhead Squats

After 5 Rounds of the run and squats then:

– 1 min rest –

2 min max V-ups

-1 min rest –

5 Rounds

200 meter run or 250 row or 50 DU’s (100 singles)
10  Weighted Lunges

After 5 Rounds of the run and Lunges then:

– 1 min rest –

2 min max  Table Tops