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WOD 3 rounds 200m run 20 k2e 200m run 20 db thrusters (40/25) Time: 25:47 (85# barbell)

WOD 10 – 1 Wall balls (20/14) Sit-ups Side bends obliques each side (35/25) Db snatches per arm *30 double unders after each round (Kat) **20 double unders after each round (John) Time: 21:34

WOD Tabata w/ Kat 8 rounds each 20 sec on and 10 sec of rest hip extensions squats push-ups sit-ups Total: 88, 107, 62, 82 = 339

WOD 5 rounds w/ partner Ethan 5 push-ups 10 box jumps (24″) 250m row * 10 sit-ups 5 db lunges per leg (25/35) *Partner holds plate over head while the other rows. Each person will row each round. Time: 28:48

WOD w/ Owen and Ethan AMPRAP 16 min 10 air squats 8 sit-ups / ghd 6 push-ups 4 box jumps (20″) 2 pull-ups / kb swings (1.5 pd) Total: 10 rounds (ghd, kb swings)

WOD “Deck of Cards” w/ Kat ♦️- sit-ups ♠️ – strict press (75/45) ♥️ – air squats ♣️ – box jumps (24″/20″) J – db snatch (5 each arm) / 10 kb swings (1.5 pd) Q – 25 double unders K – push-ups A – 100m run Time: 26:52 Repeat …

WOD Dice with Kat 25 min AMRAP 1 – box jumps (24″/20″) 2 – med ball cleans (20/14) 3 – sit-ups (x3) 4 – kb swings (1.5pd / 1/25 pd) 5 – push-ups 6 – oblique side bends (each side) Totals: 24, 44, 54 x3, 60, 17, 22 (roundup: 6, …

WOD 20 minute AMRAP 100m run 10 kb swings (1.5pd) 10 box jumps (24″) 10 sit-ups Total: 7 rounds + 4 sit-ups

WOD 20 min AMRAP 500m row 20 wall balls (20/14) 20 sit-ups Total: 4 rounds + 2 wall balls (completed 5th round after time expired)