I can't express enough the importance of a good warmup. This is a sample video of one of my warmups.
Here is a sample of our 10 Burpee Box Jump/20 Air Squats WOD. It was a ten rounder and it was a tough one!!!
This is one round of the 2 rounds Cindy/5 super hero makers WOD. I did 5 rounds of this WOD and my mind was chanting "NO MAS!!!" from round one!!!