Warm up
Band spints
Dynamic warm up
Institute of Silly Walks Practice ;)
10mins

8 min per Circuit (FOR TIME / AMRAP / PYRAMID)

FOR TIME
50, 40, 30, 20, 10
Double Unders & Ab mat Sit up
* mark the time you are done, climb back up*
8 mins

2 min REST

PYRAMID
10, 12, 14, 16, 18, 20, 18...10 HEAVY REV LUNGES
10, 12, 14...20, 18, 16... Lateral raise
5, 6, 7...10, 9, 8...5 PUSH UP (STRICT)
8 mins

2mins REST

AMRAP
10 HVY KB SWING
10 HVY DB CHEST PRESS
10 T2B
8mins

FINISHER
ABS

THEN BRUNCH ;)

1 Rep Max: Front Squat
205 LBs.

*Tried 215 LBs but could not quite get it.

4x for time:
10 Supermans
10 Knees to Elbows
10 Ball Slams (20 LBs)

Hot Yoga Plus

There is no description for this WOD as it is stat.

Result: 00:20:36

5X3 Bear Complex worked up to 185#

WOD:
10 Rounds AQAP

9 Dead Lift ( #155)
12 Hand Release Push Up
15 Box Jump (24")

5X3 Front Squats

WOD:
3 Rounds For Time-
50 Double Unders
21 Kettle Swings (Rx #53)
12 HSPU

5X3 Front Squats

WOD:

50 Double Unders
21 KB Swings (Rx #53)
12 HSPU

Ladder 1-10 and back down

Push-Ups
Sit-Ups
Air Squats

100M Sprint
200M Sprint
300M Sprint

20 seconds rest from the time the last person finishes the run

8 Mile

Pace was about 8:30 seconds - nice to get it done early before it got hot...