Run 1000m
10 burpeese
Run 800m
20 burpees
Run 600m
30 burpees
Run 400m
40 burpees
Run 200m
50 burpees

The 40 burpee round sucked!

4x10 HSPU

Strength- 20 rep back squat challenge
- 135

WOD:
21-15-9

Pull-ups

Wallball @ 20#/14#

Ground to Overhead with body weight x25 (5125#)
115# for 41 reps
Box Jumps total inches of your height x 37.5 (2812.5")
24" box for 118 reps

MetCon:
3x
10 Deadlifts (225 LBs)
12 Wall Balls (20 LBs)
14 Box Jumps (12")*

*Due to an ankle injury sustained Thursday evening, this was modified from 24".

With a 10 minute clock
Row 300m
AMRAP
5 Toes-to-Bar
10 Jumping Alternate Lunge
15 KB Swings (44#)

Immediately after run 1 mile

30 dips
30-20-10 weighted sit ups (5kg)
30-20-10 push ups
10-10-10 kb one arm press (12kg)

Cycling 10 mins pre and post WOD

3,6 km with Mike and the dogs

16 kg

30-20-10 weighted sit- ups
30-20-10 push- ups

Cycling pre and post WOD for 10 mins.

9 - 6 - 3
60kg Hand Squat Clean
30 Double Unders