For time:
20 inch Box jump,
50 reps Rope climb,
5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Wod:
500 jump rope
25 burpees
25 sit up
25 push up
25 squat jump

Ladies night wod:
10 20 30 20
10 thrusters
box jumps
sumos
med ball slams
run 2 fence

http://www.paleocookbook.com/form/breakfast-lunch-dinner.html

Gym will be closed till 5 pm today call cell phone if you have any questions

WOD:
6x fence & back
10 burpees
20 squats

5 rounds

Ladies Wod:
Team Challenge
400m run
100 pullups
400m run
100 kb swings
400m run
100 med ball situps
Each runs divide exercises