WOD 1
Partners
4 rounds
Row 450 meters / Wind sprint 3 cones then 25 squat jumps

16:20

WOD 2
21 - 18 - 15 - 12 - 9 - 6 - 3
Hang Cleans 85#
Elite Sit Ups

7:15

20 Minutes to:
Back Squat 2×2 @ 90%
Front Squat 1 Rep Max

-then-

“Boat Race”
3 Rounds for time:
500 Meter Row
400 Meter Run

Teams of two:
10 MIN (1 min on 1 min off)
Row for CAL
*Your score is total number of CALORIES Rowed per team

Rest 3 Min

10 MIN (1 min on 1 min off)
Thrusters (155#/105#)
* Your score is total number of Thrusters per team

I teamed-up w/Nick P... and although we had trouble w the transition on the rower, we did 169 calories and 71 thrusters w 95#'s

All-levels WOD/Beginner WOD:
“Daniel”
For time
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

**adjusted 35 pull ups banded with a black and green

For time:
50 Pull-ups
400 meter run
21 Thruster 95/65
800 meter run
21 Thruster 95/65
400 meter run
50 Pull-ups

Sprint Intervals:

100yds (on grass - rolling) - 4 x 100yds - avg. time 12.9 (12.72 best time)
40yds (on grass - fast rolling) - 6 x 40yds - 4.97, 4.85, 4.78, 4.69, 4.66, 4.66

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

Baseline: Pre-SOP and box breathing, then ROM Drills.

3 rounds – run 200m, 5x pull ups, 10x lunges, 10x crunchy frogs.

Work Capacity: Complete the following for time…
row 1600m
21-15-9 man-maker (35/20#), sit-up (x2), double unders
row 1600m
Time:

x 30

Atlas Stones and Sit Ups

Run, Burpees, Push ups, Planks, Goblet Squats