2025-05-19

3.63 mile walk w/ Kat Time: 1:02:43 (17:15 average pace per mile, 474 calories, 93 bpm) WOD 16 min EMOM sit-ups db thrusters (25#) calorie row rest Total: 100 sit ups, 80 db thrusters, 45 calories  

2025-05-16

Warm-up 400m run 10 good mornings 10 pass throughs 10 samson stretch 10 squat to extension Strength 3 x 10 barbell row 3 x 100m farmer carry (44# kettle bells) WOD 21 – 15 – 9 deadlifts (185#) wall balls push-ups Time: 11:08

2025-05-12

4.27 mile walk w/ Kat Time: 1:10:30 (16:29 average pace per mile, 590 calories, 103 bpm)

2025-05-11

Warm up Washed car WOD “Half Murph” 1 mile run 10 rounds 5 pull-ups 10 push-ups 15 air squats Time: 32:55 (ran the mile in 9:37)