5 Rounds for Time:
50 Double Unders (150 Single Unders)
30 Knees to Elbows
20 yd Overhead Walk (185/135) [95]
*Partner Style

Modded as follows:
75 Single Unders
30 Knees to chest / Sit-ups last 3 rounds

3 Rounds for Time:
500m Row
21 Burpees
400m Run

--
Modded as follows:
300m row
12 Burpees
300m run

AMRAP in 10 minutes:
3 Ground to Overhead (155/105) [Floor to air snatch, 105]
6 Ring Dips
9 Box Jumps

Modded: banded dip
Did 4 rounds + 4 Box Jumps

AMRAP in 7 minutes:
Burpees

3 RFT
800m Run
50 Back Extension
50 Situps

200m run
then 3 rounds, 10-7-5 reps of
pushup, squat, pullup
then 200m run

For time

5 rounds

400 meter run

15 Overhead Squats (65 lbs, RX)

Warm-up

200m Run
200m Row

8-6-4-2
Med Ball Clean
KB Swing 35#
GHD Sit-ups

Mobility
Form Running - Sprinter ish

WOD
550m Row
18-15-12-9
Med Ball Cleans
T2B
550m Run

This Sucked... mostly just the Run and the end... top time of my class.

Warmup

Route Running and Passing

WOD

We played 5v5 for 1 1/2 hours

Great Sunday afternoon for football... good sweat.

Warmup

Route Running and Passing

WOD

We played 5v5 for 1 1/2 hours

Great Sunday afternoon for football... good sweat.