Warmup

Route Running and Passing

WOD

We played 5v5 for 90 minutes in 90 degree weather.

Great Sunday afternoon for football... good sweat.

1000m row
10 cleans (95 lb)
8 burpees
5 pullups
750m row
10/8/5
500m row
10/6/5
250m row
10/6/5

50 box-jumps @24",
50 jumping pull ups,
50 1-pood kettlebell swings, (35lbs)
50 step walking lunge,
50 knees to elbows,
50 push-presses @45/30LBS,
50 back extensions,
50 wall-ball shots 14LBS,
50 burpees,
50 double-unders

30 rounds for distance of:
Row 30 seconds
Rest 30 seconds

resistance 5. I may have missed one set.
5100 m

225# deadlifts emom
Minutes 1-5, 3
Minutes 6-10, 2
Minutes 11-15, 1

95-105-115-125-130F

• 16 Min EMOM of:
Odd Min
BB Back Squats
90% 10RM 5 reps
Even Min
Ring Muscle Ups 3-5 reps

WOD: Raise The Roof
6 Muscle-Ups (Double C2B Pull-Ups)
12 KB Swings (70#/55#)
24 Box Jumps (24″/20″)

5 Muscle-Ups
10 KB Swings
20 Box Jumps

4 Muscle-Ups
8 KB Swings
16 Box Jumps

3 Muscle-Ups
6 KB Swings
12 Box Jumps

2 Muscle-Ups (10 C2B Pull-Ups)
4 KB Swings
8 Box Jumps

4 x 12

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

i was cramping up after back extensions