Warm up (10 min)-- wrist stretch/wrist rotations/arm circles/up-back overs/hip rotations/jumping jacks/mountain climbers(25)/push ups(20)/lunge(20 total)/air squats(50)/burpees(10)/sit ups(25)--for everthing else we did 10 of each...took us right at 10 min.

THEN--Aaron/Ryan 2 min max # of SDHP at 95#
Josh/Liz 2 min max # of Air Squats

THEN--"Seal Grinder PT WOD"-----Aaron 36:30/Ryan 34:30
5 Rounds for Time
50 SDHP at 55#
20 Push ups
25 Sit ups
6 Dead hang Pull ups
400 m Run

      "Filthy Fifty"-------------Josh 42:25/Liz 36:25
        50 <a href='/journal/movements/52'>Box Jump</a>s 24'
        50 <a href='/journal/movements/2763'>Jumping Pull ups</a>/Ring <a href='/journal/movements/801'>Row</a>s (Scaled)
        50 DB Swings (35#/20#) (Scaled)
        50 Lunge 
        50 <a href='/journal/movements/538'>Sit ups</a>
        50 <a href='/journal/movements/18'>Push Press</a> (25#/15#) (Scaled)
        50 <a href='/journal/movements/3044'>Superman</a>s (Scaled)/Back Extensions
        50 Wall Ball Shots (20#/14#)
        50 <a href='/journal/movements/1689'>Burpees</a>
        50 Four Count Jumping <a href='/journal/movements/1635'>Jack</a>s