CrossFit: Three rounds of 50-push-ups, 50-jumping lunges, 800 run.
Warm-up: JA's, 800 run, 25-tricpep push-ups, 25-box jumps.
Moms2B and injured: 25 knee push-ups, 30 standing lunges, 1000 rows.
Tree Frogs: Three rounds, 20-push-ups, 20-lunges, 200 runs.
Tadpoles: Three rounds, 15-push-ups, 20-lunges, stairs.
Strength: max rep wall-ball shots in 2:00, put the ball down your done..
Endurance: 4-mile 45lb ruck march.
Pre-BUD/S: 0900 WOD, and three rounds of strength, 1600 – Endurance and 100 burpee box jumps.
If your push-ups suck the ninjas will call you out.