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Warm up 1000m row WOD 12 min AMRAP 5 push-ups 10 wall balls (20) 15 sit-ups Total: 9 + 1 wall ball Finished 10th round after time expired. 94 degrees pretty hot

WOD 5 rounds 5 thrusters (95) 10 push-ups 15 kb swings (1.25 pd) 20 sit-ups Time: 12:30

WOD “Dice” 25 min AMRAP 1 – wall balls (20/14) 2- atomic sit-ups (15#) 3 – OH lunges (per leg) (15#) 4 – burpees 5 – arm row (per arm) (35/25) 6 – repeat previous roll Total: 25, 44, 70, 53, 72, 3 (round up: 5, 6, 10, 7, 8)

Warm up 22 – 16 – 10 Cal row Air squats Strict press (45#) WOD 50 wall balls 50 d/u 40 kb swings (1.5/1) 40 d/u 30 k2e (used straps) 30 d/u 20 goblet squats 20 d/u 10 kb snatch (used 35# dumbbell) 10 d/u Time: 14:27 (1.25 kb)

WOD “The Seven” hero wod modified 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-Ups Time: 33:23 (regular push-ups, 95# thrusters, 95# deadlifts, box jumps, 1.25pd kb swings, wall balls)

WOD Split reps with a partner 1000m row 50 of each: Ball slams Push press (75/65) Burpees Walking lunges Hanging knee raises Box jumps (24/20) Wall balls (20/14) Kb swings (1.5/1.0) Double unders 1000m row Time: 27:19

WOD “5×5″ 5 rounds 5 box jumps (24”) 10 push-ups 15 hanging knee raises 10 kb swings (1.5 pd) 5 thrusters (95) Time: 16:29

2.26 mile walk Time: 38:48 WOD 21 – 15 – 9 err ah 5 rounds of 9 deadlifts (185) 9 kb swings (1.25 pd) 9 hanging knee raises Time: 8:57

WOD “Dice” w/ Kat 25 minute AMRAP 1 – push-up 2 – wall balls (20/14) 3 – sit-ups (x3) 4 – kb swings (1.5/1.0 pd) 5 – box jumps (24″/20″) 6 – double unders (1-3 = 15 / 4-6 = 25) Totals: 36, 43, 171, 38, 43, 65 (roundup: 4, …

3.01 mile walk Time: 50:11 (402 calories, 16:39 average per mile pace) WOD 14 – 12 – 10 – 8 – 6 – 4 – 2 Hanging knee raises Push-ups Wall balls (20) Box jumps (24″) Time: 16:28