Ran Warrior Dash with Amber

800m
60 Double unders
50 Overhead lunge (45 lbs)
40m Bear Crawl
30 Wallball (20 lbs)
20 Toes to Bar
5 Wall climb
800m

24 rounds rx'd....huge PR for me....glad to be back to CF!!!!

25 air squats
20 elite sit-ups
15 24' box jumps
10 burpees
5 pull-ups

sides, back, abs

WOD: Wingman
2 Person Team WOD:
50 Front Squats (135#/95#)
40 Burpees
50 Shoulder to OH
40 Pull-Ups
50 Back Squats
40 Ring Dips
*One Person Working At A Time: Split Your Reps Up Evenly

Sprints
Playground work

For time,

4 rounds

8 Floor wipers 115/85

8 Burpee box jumps 24/20

8 KBS 2/1.5p

8 Goblet squats 2/1.5p

8 Ring dips

8 Power snatch 115/85

E2MOM x 6

15 cal air bike
10 push up

6 min rest

E2MOM x 6

15 cal row
12 DL w/ 2 kb (32kg)

B ball 1 hour