sprints and countdowns

so today's wod is something I can leave in the hands of anyone. whether they come to the gym or stay at home.

a) baseline to baseline sprints
on the top of every 45 seconds perform one sprint and then rest remainder of 45 seconds left.

b)
for time:
10-9--8-7-6-5-4-3-2-1 challenge weights:
alternating pushpress (40/25) 50#
burpees 50#
weighted situps with medball (20/12) 30#/20#


MOMWOD:
"Noah"
Advanced
5 rounds
200m run
10 push ups
10 good mornings #45 bar
10 pull ups

Endurance WOD:
choose either bike, run, row, swim for this workout
4min on, 2min off,
5min on, 2min off,
6min on, 2min off,
5min on, 2min off,
4min on Done!