SWOD
Take the first 20-25 Minutes of class to work on a weakness of yours or use this time to stretch and rollout and warmup for the workout.

WOD:
2 Minutes
Max Reps:
10 Hand Release Push-ups
10 Sit-ups

Rest 2 Minutes

3 Minutes
Run 200 Meters
Then:
Max Reps:
10 Box Jump Overs 24/20
10 V-Ups

Rest 2 Minutes

4 Minutes
Run 300 Meters
Then:
Max Reps
10 Cal Row
20 Second Plank (Counts as 10 Reps)

Rest 2 Minutes

5 Minutes
Run 400 Meters
Then:
Max Reps
10 Burpees
10 Wall balls 20/14