WOD Conditioning: For Time 250 M Row 30 Alternating DB Snatch 30 KB Swings 30 GHD Sit-ups 500 M Row 20 Alternating DB Snatch 20 KB Swings 20 GHD Sit-ups 750 M Row 10 Alternating DB Snatch 10 KB Swings 10 GHD Sit Ups Time: 20:46 (35# db, 44# kb)
3.65 mile walk w/ Kat Time: 1:06:27 (18:12 average pace per mile, 498 calories, 108 bpm)
Rest
1.3 mile walk Time: 30:22 (23:13 average pace per mile, 181 calories, 88 bpm)
Motorcycle ride Distance: 220 miles Time: 5:29:00
WOD Memorial Day “Murph” 1 mile run 100 push-ups 200 sit-ups 300 squats 1 mile run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here …
Rest
WOD 21 – 15 – 9 – 6 – 3 hspu ring dips box jump overs 200m run Time: 23:30 (2 pads and 15# plate, bench dips)
Rest
Rest