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WOD w/ Ethan 18 min AMRAP 2 k2e 4 box jumps 6 burpees 8 GHD sit-ups 10 calorie row Total: 7 rounds

Warm up Washed Kat’s car WOD 7 min AMRAP 200m run 10 pull-ups 3 min rest 10 min AMRAP 200m run 15 push-ups 3 min rest 7 min AMRAP 200m run 25 air squats Total: 3 rounds + 3 ghd (ghd sit-ups instead of pull-ups), 5 rounds Rx, 3 rounds …

Warm up w/ Ethan 7 rounds 10 jumping jacks 4 shoulder taps 10 seal jacks 4 shoulder taps 10 side jacks 4 shoulder taps 1 min rest between rounds Time: 12:04 WOD 4 rounds 500/400m row 15 db push press 12 ghd sit-ups Time: 15:20 (500m row, 75# barbell)

WOD w/ Partner 10 rounds each 10 cal row 10 alt lunges 8 t2b (1 person rests while partner completes a round) Time: 29:47 (J = Rx, K = GHD sit-ups)

WOD 5 rounds 14 sit-ups 12 db push press 10 db front squats 200m row *1 min rest between rounds Time: 14:26 (GHD, 25# db, no rest)

WOD Partner w/ Kat 3000m row 100 box jump overs (24/20) 100 db thrusters (35/25) 100 t2b We broke it down as follows 1000m row box jump overs 1000m row 100 db thrusters 1000m row 100 t2b Time: 34:48 (75# bar bell thrusters, hanging k2e)

WOD 100 – 80 – 60 – 40 – 20 sit-ups 50 – 40 – 30 – 20 – 10 squats 25 – 20 – 15 – 10 – 5 push-ups Time: 21:49 Rx