shoulders

Warm up Yard work and washed car WOD Partner WOD “Half a Deck of Cards” diamonds = thrusters (55/75) spades = push-ups J = 25 sit-ups Q = 200m run K = 10 kb swings (1.5/1) A = 25 d/u Time: 31:08

WOD Partner WOD 50 power cleans (75/105) 200m run 50 shoulder to overhead (75/105) 200m run 50 push-ups 200m run 50 wall balls 200m run 50 t2b 200m run 50 burpees 200m run Time: 28:19 (hot)

WOD Partner WOD with Kat 4 x 5min AMRAP with 1 min rest between AMRAPs 0:00 – 5:00 3 kb 5 wall balls 5:00 – 6:00 Rest 6:00 – 11:00 2 t2b 5 hang cleans (65/95) 11:00 – 12:00 Rest 12:00 – 17:00 5 push-ups 10 double unders 17:00 – …

WOD Partner wod 1000m row (250m switch) 2 rounds 20 burpees 40 wall balls 60 kb swings (1.5/1) 80 box jumps (24/20) 100 sit-ups 400m run (200m each) 1000m row (250m switch) Time: 38:12 Rx (Kat and John)

Warm up and short WOD with Owen Partner WOD 4 rounds (each person rows 2x) 200m row while the other does the following 1 pull-up 4 push-up 8 sit-up 12 step-up / box jump (20) Time: 5:45 4.5 rounds completed After WOD: 4 x 30 second plank hold 4 x …

Warm-up: Washed the van and the mini. WOD 25 min AMRAP (with Kat) “Roll the Dice” 1 – push-ups 2 – push press 3 – box jump 4 – front rack lunges (95) 5 – T2B 6 – atomic sit-up Total: 35, 39, 27, 30, 19, 27

WOD 20 min AMRAP w/ partner 5 pull-ups 10 box step-ups with plate over head (45/35) 15 sit-ups While partner rows 200m Total: 12 rounds + 10 box step-ups