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WOD “The Longest Mile” 4 Rounds for Time 10 Burpees 100m run 10 Air Squats 100m run 10 Push-Ups 100m run 10 Sit-Ups 100m run Time: 19:24 Rx

WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – obliques (per side) (44/35) ♥️ – wall balls (20/14) ♣️ – deadlifts (185/155) J – 10 kb swings (44/35) Q – 10 snatches per arm (30/25) K – 100m run A – 25 sit-ups Time: 36:52 Rx

WOD Conditioning:  10 Rounds  10 Burpees  10 T2B 200 M Run Time: 30:32 (alternating rounds of burpees / push-ups and T2B / sit-ups and run / row)

WOD Bordesley (modified) 400m run 30 wall balls 400m row 30 burpees 400m run 30 sandbag lunges 400m row 30 HR push-ups 400m run 100m farmers carry 400m row 100 sit-ups Time: 23:29 (20#, 20#, 44#, alternating 200m run / row)

WOD Conditioning: Chipper 50 Jumping Pull-ups 4 Cone Suicide Sprint 50 HR Push Ups 4 Cone Suicide Sprint 50 weighted Walking Lunges (30/20) 4 Cone Suicide Sprint 50 DB Clean and Jerk (30/20) 4 Cone Suicide Sprint 50 Ring Rows 4 Cone Suicide Sprint 50 weighted Step Ups (30/20) 4 …

WOD “GrAnnie” 50 – 40 – 30 – 20 – 10 Double unders and Sit-ups 6 clean and jerks between each round for a total of 30 (135) Time: 19:16 Rx (only 6 seconds slower than previous)

Conditioning:  Interval Triplet  6 Rounds For max Reps  30 secs Work/15 Rest  Push Jerks (95/65) Toes To Bar  Ball Slams (25/16) Total: 60 push jerks, 48 t2b, 66 ball slams (95#, 20# ball) 3 x 12-10-12 3 x 8-6-8

WOD Conditioning: “Push N Pull” As Many Rounds in 14 Minutes 15 Cal Row 15  HR Push-ups 15  C2B Pull-ups 15 Push Press RX (115/75) Total: 3 rounds + 2 calories (substituted sit-ups for pull-ups, 100# push press)