WOD “Deck of Cards” w/ Kat ♦️– db thruster (20/15) ♠️ – atomic sit-ups w/ 25# plate ♥️ – push-ups ♣️ – box jumps (24/20) J – 10 curl complex (20/15 – 15/12) Q – 10 side bends per side (44/35) K – 100m farmer carry (30/25) Time: 39:42 included …
Rest
3.0 mile walk w/ Kat Time: 59:21 (19:46 average pace per mile, 360 calories, 81 bpm)
WOD 5 rounds 15 wall balls (20/14) 10 deadlifts (155/125) 5 power cleans (135/95) Time: 19:40
4.0 mile walk Time: 1:14:22 (18:34 average pace per mile, 572 calories, 96 bpm)
Warm-up 2 rounds 10 air squats 10 push-ups 10 sit-ups 30 seconds echo bike WOD 10 – 1 back squats (185) sit-ups push-ups 100m run / 200m row / 10 cal echo bike Time: 35:22 (4x run, 3x row, 3x echo bike)
3.0 mile walk w/ Kat Time: 52:11 (17:23 average pace per mile, 388 calories, 91 bpm)
Rest
Rest
Rest