8/16

Rich:
Morning @ FW:
WU:
2 Rounds of 15x:

• Squat
• Pushup
• Back Extension
• GHD Situp

WOD:
50-40-30-20-10 of Pullups/Ring Dips

Time: 19:19
Notes: Some dips not to full extension at top/Pullups mostly butterfly.

Post: 63 Burpees

Evening @ Home:
WU:
3 Rounds of 10x:

• Roll Over
• Para. Pushup
• Situp
• Squat
• Pullup

.5M Jog

5x 135# Power Clean & Jerk, unbroken

Slosh Pipe Hold: 1:30

WOD:
3 RFT
50 Tuck Jumps (DU's were rx'd)
50 Swiss Ball Situps
50 Back Extensions

Time: 22:59

Amy:
WU:
.5M Jog
10 Roll Over
20 Squats to lowest stair
5 Situps
2x 135# DL

WOD: (Porch)
45-35-25-15-5 of 2-Band Pullups/Bench Dips

Time: 28:44
Notes: Most Pullups chin above bar, last 3 without bands!

Post:
63 Burpees
10 Rollovers