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Warm-up Wash Grant’s car 400m row WOD 30min AMRAP “Dice” with Kat 1 – box jump (x1) 2 – wall balls (x2) 3 – sit-ups (x3) 4 – push-ups (x1) 5 – kb swings (1.5pd) (x2) 6 – d/u (x5) Total: 50, 64, 63, 50, 70, 150 (completed additional wall …

Warm up 400m row 10 push-ups WOD 15 min AMRAP 15 t2b 30 thrusters (65/45) 45 d/u Total: 7 rounds + 10 thrusters (broke it into smaller reps of 5, 10, 15) Completed 8th round after time expired.

Warm-up 5 box jumps 10 push-ups 15 sit-ups Strength 3 x 8 bench dips 3 x 10 seated db press (25#) 3 x 10 OH lunges 3 x 8 weighted squats WOD 5 manmakers 20 squats 15 push-ups 20 squats 16 rows 20 squats 15 db deadlifts 20 squats 15 …

Warm up 200m run 10 push-ups 10 squats 10 strict pull-ups 200m run WOD 3 rounds 500m row 15 kb swings (1.5/1) 20 sit-ups 15 goblet squats 20 sit-ups 15 SDHP 45 sec plank hold Time: 29:57 Rx (Several breaks during plank holds)

Warm up Washed cars Partner WOD 2 x 200m relay run (each person takes turn running 200m twice) 40 partner wall balls (14#) 40 overhead wall ball lunges (one person works at a time) 100 d/u (50 each. one person works at a time) 40 med ball cleans (14/20) (one …

WOD 200m row 20 k2e 20 goblet Squats (1.5pd) 20 push press (95) 20 sit-ups 20 push-ups 20 kb swings (1.5pd) 20 box jumps (24″) 200m run Time: 12:44

WOD “Deck of cards” Father’s Day Hearts = sit-ups (atomic) Diamonds = push-ups Clubs = box jumps (24″) Spades = kb swings (1.25/1) J = 10 thrusters (75/55) Q = 200m run K = 10 SDHP (75/55) A = 30 d/u Time: 43:26 (19 regular sit-ups)