Pre-WOD:
1X20 Back Squats (120#)

WOD: For Time:
-500 Meter Row
-400 Meter Run
-30 Shoulder To Overhead Press:(45#)
-20 T2B
-100 Double Under (300 singles)

6 Rounds (One for each daughter and one for each grandchild)

25 Air Squats
13 Burpees
12 Overhead Lunge steps 2x10x8' board
12 Push ups
12 Back Extensions (Superman)

Note: This totals 74 reps, one for each year of Buzz's life!

warmup then
2x partner band sprints 50m each partner

shoulder warmup. Then HSPU practice (10 min cap on skill)

6 rounds

5 C2B Pullups
10 box jumps (30"/24")
15 burpees
20 double unders / 60 singles

5 x 3 of weighted ring dips

35#
45#
70#
80#
90#

I felt good this moning and easily repped out the 80# but at 90# I could only do 2.1 :D

Still I was happy with the results.

Pretty nice start to the week. Oly Lifting class is tonight, so I did not mind the relatively chill Monday WOD.

Warm Up:
All Skate - push ups, pull ups, squats

Mobility:
Pain ball on feet
PVC pass-through

Max Effort:
High Bar Back Squat
7x
3 reps @ 70% of 1RM (205 lbs)

MetCon:
10 minute AMRAP
7 Strict Pull Ups
7 Shoulder Presses @ 65 lbs

(6th round included 7 shoulder presses and 3 strict pull ups)

Strict pull ups really made this AMRAP drag.

100 Burpee Challenge Day 25 = 25 burpees

Run 1 Mile / 4 x Stairs
21 USA Kettlebell Swings, 21 Kettlebell Front Squats
Run 800 Meters / 2 x Stairs
15 USA Kettlebell Swings, 15 Kettlebell Front Squats
Run 400 Meters / 1 x Stairs
9 USA Kettlebell Swings, 9 Kettlebell Front Squats
Rx – 32/24kg

1 min assault bike max cals

100 Burpee Challenge Day 25 = 25 burpees

5 RFT
20 Cal row
10 thruster 53 kg