3 Flight stair run (up & down)
10 Pull ups
10 DB Thrusters (35#)
10 DB Floor Presses (35#)
10 DB RT (35#)

Did 1/2 deck of cards twice as a team workout
1st time thru- Me, Jackie, Hiliary
2nd time thru- Me & Jackie

American KBS (53#)
Ball Slams (20#)
KB SDHP (53#)
Pushups

Skill:
5x5 PJ 115#

WOD: AMRAP
5 OHS (Rx'd 95#, did 75#)
10 Burpees
1 Lunge walk 70ft

Skill Work:
4x5 Back Squat (115, 165, 185, 185)
4x5 Deadlift (225, 245, 255, 275)

Team WOD
40 Ring Pushups
30 Russian Twist w/ 45# plate
20 Burpees
10 PC 155#
1 Stop sign run

Skill:
Deadlift: 5-3-3-1-1-1 (135, 185, 225, 275, 295, 315)

WOD:
12 K2E
12 Wall shots
1 2nd Stop sign run

"Griff"
For time:

Run 800 meters
Run 400 meters
Run 800 meters
Run 400 meters

I gymsal på jobb.
Ferdig 1615.

4 sets of:

500m Row
Rest 5 minutes between efforts
Record slowest time

Skill:
7x3 Dyanmic Bench

WOD:
For calorie accumulation on rower. Each Rd 2 min w/ 1 min rest b/w
6 Wall Shots (20#)
8 Deadlifts (155#)
10 Pushups
Row for calories

Skill:
500m Row (1:42.6)
12 rep max PC (135#)

WOD:
5 Burpee pull up
8 SDHP (105#)
14 Ring Rows