Track & Field
4 Laps of the Infield + Dynamic Stretching
4x80m Strides on Grass
1 Lap of the Infield + Static Stretching

2 DL @ 60% of 1RM and 5 Box Jump 24/20 on the minute for 11 minutes
@95#

6 Rounds of:

7 C2B

15 Wallball 20/14

30 Double Unders

Cory made us sub ring rows for C2B pull-ups. Easy @ first, but it got more difficult as we went. Unfortunately, I was going a little too fast (only b/c of ring rows) & he added round 6. It was 5 rounds-sorry?

15 min
Rack 95#, partner WOD.

Each of you use one arm to DL the 95# 10x's. Unrack & run w/ 25# plate 100m.

Melyssa was my partner & I think we did 8 or more rounds. Did not count.

100 Pullups
100 Pushups
100 Situps
100 Air Squats

100 Pullups
100 Pushups
100 Situps
100 Air Squats

20 min AMRAP

1 HSPU @I used 3pads

1 Round of Cindy

100m SPRINT

“add a HSPU each round, and the 1 round of Cindy and 100m Sprint stay the same”

7 2/3 + started run

36 HSPU (3 pads)
40 Pull-ups
80 HR Push-Ups
120 Squats
700m run +

Front squat: 1/10, 1/20, 1/30
*max effort 1 rep/lighter weight for reps.

265/135, 265/135, 265/135
Then:
20y zercher carry @135lb.
20y lunges @135lb.
20y overhead carry @ 135lb.
5 rounds
Then: split jerk 7x1
175-195-225-235-245-245-255fail

5 rounds:

10 Dumbbell burpee deadlift (45 lbs each)
Suicide sprint
10 Dumbbell snatch (45 lbs)
Suicide sprint

AMRAP in #min. of:
15 wallball @ 20#
1 15ft rope climb

5 rounds + 15 wallballs

Offseason

SWOD
3x5 Front Squat
185#
3x12 GHD Sit Ups

DWOD
AMRAP 15 Minutes
5 HPC (165#)
50 Yard Farmer Carries (2 Pood KBs)