April 2025

WOD 10 rounds 4 deadlifts (205#) 6 push-ups 8 wall balls Time: 13:54 rx *repeat from 2024-07-28 time: 14:53

3.28 mile walk w/ Kat Time: 56:30 (17:13 average pace per mile, 418 calories, 94 bpm) Strength / weightlifting 4 rounds 10 front raise w/ db (10/8) 10 lateral raise w/ db (10/8) 10 reverse fly w/ db (15/12) 10 bench press w/ db (30/25) 10 strict press w/ db …

WOD Conditioning: For Total Time Combined rest Included Part A 1/2 Mile Time Trial (or 1000m Row/2.8 mi on bike) Rest 2 Minutes Part B 21-5-9 Thrusters (95#) Ring Dips (bench dips) SDHP (53# kb) RX(95/65) Time: 18:56 (1000m row option)