WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

Completed in 5 rounds of 5, 10, 15, 20. Used black band for pullups and subbed step ups.

5-5-5-5-5

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

25 Toes to Bar
200m Run
50 Pull-ups @subbed ring rows/band due to recovering hands
400m Run
21 Thrusters 65#
800m Run
21 Thrusters 65#
400m Run
50 Pull-ups
200m Run
25 Toes to Bar

Nothing like working out in 90+ degree temps! Makes me feel like I'm back in Miami :)

2 Miles

Complete the following:

12 x 40kg Thruster
12 x pull up
12 x toes to bar

9 x 40kg Thruster
9 x pull up
9 x toes to bar

6 x 40kg Thruster
6 x pull up
6 x toes to bar

In teams of 2 complete 3 rounds of the following (1 person runs, whilst other does stomach work):

• 200m run (14km/h)
• max reps hands to feet crunches (in time it takes partner to run 200m)
• run 200m
• max reps feet to hands leg raises (in time it takes partner to run 200m)

10min AMRAP

5 Hip Ext

10 DU's

15 Abmats

20 Box Jumps

Rounds: 4 2/4 + 8

Kyra & I were lacking motivation today due to some injuries. So we came up with this craziness to beat our good body parts up with. I think Ky$ actually beat me by a rep or too! Stupid double unders!

7 rounds for time:

3 Power Clean (Rx 205/115) - 80#
4 HSPU - subbed 45# strict press and push press

Post WOD:
2 X 1 minute Weighted Plank (15)

Partner WOD
AMRAP 20 min
5 pull ups
10 push ups
15 Squats

Partner runs a 400m while other does rounds of Cindy
Tag up after each run