Warm up 2.11 mile walk w/ Kat Time: 36:32 (17:17 average pace per mile, 398 calories, 100 bpm) WOD 10 rounds for time 5 Front squats From the ground (135/95 lbs) 5 Strict HSPUs If you can front squat more than 225 lbs (155 lbs) please use 185 lbs (125 …
Warm up: Washed new car WOD 40 – 30 – 20 – 10 Kb swings Wall balls (20/14) Time: 12:21 (44# kb)
Rest
2.06 mile walk Time: 34:45 (16:49 average per mile pace, 259 calories, 96 bpm)
2.72 mile walk Time: 51:26 (18:53 average per mile pace, 342 calories, 94 bpm)
WOD Conditioning: 21-15-9 Power Clean Deficit HSPU (6”,4”) 250 M Row Sprint RX(135/95) Time: 19:06 (135#, 30# db press each arm)
Rest
WOD Conditioning: For Time: 5 Rounds 15 Power Snatch 15 Bar Facing Burpees RX(55,75) Time: 24:00 (25 push-ups, 50 burpees)
2.42 mile walk with Kat Time: 41:48 (17:15 average per mile pace, 398 calories, 102 bpm)
Rest New Car Purchase