3 rounds for time of:
20 Front squats, 45 lbs
20 Push-ups (knees)
30 Crossfit sit-ups
20 Leg lifts

WOD:
4 Rounds, 1 Minute at Each Station:
• Row (For Calories)
• GHD Sit-Ups
• Row
• Toes-to-Bar
• Row
• Ab Mat Sit-Ups
• Rest

No Rest Between Stations
Score is Total Number of Reps/Calories

1rep max front squat 145

10-9-8-7-6-5-4-3-2-1
SDHP (55-45lbs)
Pull-up (RX to purple)

Cash out 2 rounds
Farmers Carry (2 24kg KB)
30 DU

Total rounds in 20 minutes:
5 pullups
10 pushups
15 squats

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Day 40 of 100 Days of Burpees

Partner workout
Row total of 5000 m with partner. Partner A runs 400 m while Partner B rows, switch when back from run.

Ran 1800 m
Rowed 2500 m

BI: 10min OTM
Odd: 5DL @ 275#
Even: handstand walk practice

WOD:
3RFT
10 front squats 185/135
20 KBS 70/44
50 DU

CO: 10 muscle ups
6/2/2

BI: Dynamic WU
WOD:
Murph
1 mile run
100 pullups
200 push-ups
300 squats
1 mile run
-complete all with 20# vest
-partition PU, PU, & squats as needed

Did 10rds of
10 pull-ups
10 push ups
15 squats
10 push-ups
15 squats

48:41

Run 5 K

1 Mile run
100 pull-ups
200 pushups
300 air squats
1 Mile run