WOD 2 rounds 20 alt db shoulder press (20#)12 overhead tricep extensions (12#)12 bicep curl to front raise (12#)12 alt table plank row (15# and 20#)16 lateral raise to upright row (12#)15 kneeling push-up (hands on db)10 romanian deadlifts (20#)10 Bulgarian split squat per leg (20#) Time: 26:04
Rest
WOD 14 min AMRAP10 deadlifts (225/155)15 db thrusters (35/20)20 push-ups w/ shoulder taps Total: 4 rounds + 5 db thrusters (165#, 30# db, regular push-ups. Completed 5th round after time expired)
3.79 mile walk w/ Kat Time: 1:05:33 (17:17 average pace per mile, 490 calories, 96 bpm)
WOD w/ Kat 10 rounds200m row7 push-ups7 ghd sit-ups Time: 21:22
Rest
3.4 mile walk Time: 56:09 (16:29 average pace per mile, 433 calories, 89 bpm)
WOD w/ partner 6 rounds 8 clean and jerks (115/75) 16 box jumps (20″) 24 OH lunges with plate (35/25) 200m run / echo bike during run of partner Time: 24:08 w/ Kat
Rest
3.58 mile walk w/ Kat Time: 1:01:02 (17:00 average pace per mile, 458 calories, 91 bpm)