Dan's WOD

Warm-up:
Row and row instruction
Push-ups
Ring rows
Sit-ups
Dips

Squat Clinic

WOD 1:
One round for time:
500 m Row
20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

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Dana's WOD

Warm-up:
500m Row
1 round
5 Wall push-ups
5 Rope pulls
Climbing wall squats

WOD: 3 rounds for time:
5 Wall push-ups
5 Squats
5 Rope rows
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Finisher:
Row

Craig's WOD

Five rounds for time:
500m Row
25 "GHD" sit-ups
25 Hip extensions
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