shoulders

WOD 10 rounds 4 deadlifts (205#) 6 push-ups 8 wall balls Time: 13:54 rx *repeat from 2024-07-28 time: 14:53

3.28 mile walk w/ Kat Time: 56:30 (17:13 average pace per mile, 418 calories, 94 bpm) Strength / weightlifting 4 rounds 10 front raise w/ db (10/8) 10 lateral raise w/ db (10/8) 10 reverse fly w/ db (15/12) 10 bench press w/ db (30/25) 10 strict press w/ db …

WOD Conditioning: For Total Time Combined rest Included Part A 1/2 Mile Time Trial (or 1000m Row/2.8 mi on bike) Rest 2 Minutes Part B 21-5-9 Thrusters (95#) Ring Dips (bench dips) SDHP (53# kb) RX(95/65) Time: 18:56 (1000m row option)

WOD 8 rounds 5 pull-ups 12 push-ups 100m run Time: 14:48

WOD Conditioning: 2 hang Squat Snatch 10 DB  Wall Balls 4 Hang Squat Snatch 10 DB Wall Balls 6 Hang Squat Snatch 10 DB Wall Balls ……. Continue as Far as you are able in 10 mins by 2’s RX(95/65) Modify to Power Snatch Total: 6 rounds + 1 power …

WOD Conditioning: 50-40-30-20-10 KB Swings (53/35) Push-ups 200 M Sprint After Each Round Time: 26:54 (44# kb)

Warm up 3 min echo bike WOD Conditioning: As Many Rounds In 15 Minutes 12  Deadlifts (95/65) 9 Power Cleans 6 Front Squat 3 Push Jerk Total: 6 rounds

WOD Conditioning: AMR 20 Mins Buy In : 1000 M Row 10 Power Cleans (95/65) 10 C2B Pull-ups 20 Ball Slams (25/16) Total: 4 rounds (20# ball slams)