Pre WOD:
3 rounds of Cindy
-5 pullups
-10 pushups
-15 squats

WOD:
TABATA row = 848
Tractor tire flip x3, weighted tire pull(45#) x3, 21/15/9 KB SWINGS =6:14
TABATA sit ups - low round was 14

I think my time was 6:14? It was 109 when I did this and all I remember doing was trying to get back inside to keep my brain from melting. I actually think my time was 4:18 because I started at the 2 minute mark. Either way, it was tough. Happy with my row, next goal will be to get to 900M.

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It was 108 degrees outside for our outside wod.

Skill:
Box Squat technique

Team WOD:
"Deck of Cards" 25 minute time cap
Diamonds - Burpee Box jumps (24")
Spades - Pull ups
Hearts - Wall ball (20#)
Clubs - Med Ball slam sprawls (16#)

Aces- 11
Joker - 2* Next Card
Every team member must finish reps before next card is started
Sum remaining cards after 25 minutes = # of sit-ups

Finished last card w/ 8 seconds left, 119 total reps left for sit-ups.

EMOM 25
1min: 6 x tng power snatch @ 60%
2min: 7 ub C2B
3min: row 13 cal.
4min: 6 x tng high hang squat clean@ same than snatch
5min: Bike 8 cal

21-15-9

5 m burpee run
kipping pull up

4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

20 EMOM:

1) 5-10 HSPU (deficit)
2) 10m KB/DB Front Rack Walking Lunge, AHAFA

Scale if needed.

4 rounds for consistency:
A. 7 min amrap:
20/15 cal row
12 thrusters 30/20 kg
6 bar over burpees

B. 7 min amrap
250 m run or 20/17 cal bike
10 wall balls 9/6 kg
12 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

"Grace meet isabel"

for time
30 GTOH 42,5kg
30 Snatch 42,5kg

4 Bar Muscle-Ups
8 Front Squats (70/50)
12 Burpee Box Jump Overs (60/50)