For time:
600 Meter Run
150ft Sled Push 90/45# Rx+135/70# MRX 45/empty sled
200ft One Arm DB OH Lunge Steps 45/30# DB Rx+ 50/35# DB MRX 40/25# DB
150ft Sled Push 90/45# Rx+135/70# MRX 45/empty sled
400 Meter Run
150ft Sled Push 90/45# Rx+135/70# MRX 45/empty sled
200ft One Arm DB OH Lunge Steps
150ft Sled Push 90/45# Rx+135/70# MRX 45/empty sled
600 Meter run
Strength-
3 rounds of 150’ sled push. 1@45#, 2@90#
3 rounds of 50’ overhead walking lunge. 2@35#, 1@45#
WOD Rx’d
21:58
Wod RX
19:36
Garage wod
Death by pull-up and dip
10 mins completed
Strict on dips, kipped 8-9-10 pull-ups
–
Wod kb and alternated Vups and wallball situps
= 10:33
WOD w/bike
26:03
Home WOD
For time
21-15-9-9-15-21
-Burpees
-KB swings (#53)
Just looked at the radio clock when I started/finished
Between 13 & 14 min
21:37 mrx
10 mile run
Strength
OH lunges: 25#, 30#, 35#
Sleds: empty, 45#, 70#
Wod as rxd
18:08
Wod rx
24:15
Wod RX
24:47
150′ Sled Push/50′ DB OH Lunge Steps
Alternating b/w the two E2MOM
Sled Push-45/70/90
Lunge-35/35/45
WOD
As Rx’d
Time: 21:08