6 miles on Montour Trail with Ellie
Time: 55:55
Avg Pace: 9:19
Elevation: 172ft
Calories: 862

Splits:
1: 9:26
2: 9:13
3: 9:37
4: 9:20
5: 9:25
6: 8:52

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

4 Rounds
10 K2E
15 Power Snatch 95#
30 Push-up

Total time 27:45 Rx, sucked terrrribly on the push ups. Its now my homework, forever. lol!

Lift: Thruster 10-8-6-4 as warm-up

WOD: Rahoi

12 box jumps
6 thrusters 95/65
6 bar facing burpees

AMRAP 12 min.

3 Push Press on the minute for 9 minutes @ 65% (135#) of your 1 RM from last week

Then:

12 min AMRAP

4 HSPU
8 Box Jump 24′
12 KBS 24kg

8 rds

“Klepto”

4 rounds

27 Box Jumps 24/20

20 Burpees

11 Cleans(This means SQUAT cleans) 145/100 (MOD 55#)

Family walk

5 rounds of:

• 2 minute rounds followed by 2 minute rest:
• 200M Run
• 10 Thrusters (95/65)
• As many CTB pull ups as you can*

Enter total number of Pull-Ups for score (in reps field)

8-1-0-0*-0
200's were good, really burned out doing thrusters, only got 8 in 4th round.

Post WOD:

• 80 sit ups
• 40 T2B
• 40 GHB

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

15 + 4 Box Jumps

4 Rounds

20 KB Swings #53/35(#26, #18)
5 Muscle Ups(15 pullups, 15 dips)