Park WOD

Warm up-

run 200 meters
then 3 rounds of-
3 pull ups
30 DU/SU
10 Lunge-Lunge- Sqt
10 push ups


Metcon-

For time-
Cash in-
800 Meters run
25 Strict pull ups

50 DU
50 OH lunges
40 DU
40 Plate/DB ground to OH
30 DU
30 HRPU
20 DU
20 Plate/Db thrusters
10 DU
10 Burpees

Cash out-
800 Run
25 strict pull ups

Plate & DB WOD

Warm up-

3 rounds of-
15 squats
10 Push ups
5 Slow "Good mornings"

Metcon

For time-
Cash in- 100 Jumping jacks

50 side to side jumps
50 Walking lunges
40 side to side jumps
40 Plate/DB ground to OH
30 side to side jumps
30 HRPU
20 side to side jumps
20 Plate/Db thrusters
10 side to side jumps
10 Burpees

Cash out- Hollow rocks