Warm Up
3 Rounds of:

30 Double Under
10 KB Swinga
10 Lunges
10 Jump Touches (10″ target)
Hamstring Stretch

Met Con

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Jeremey – 18:47
Charlotte – 24:40

Extra Work
Work on Ring or Bar Muscle up progressions
– Kip Swings
– Butterfly
– Ring Transition

Did 10 min EMOM of 1 MU working on full hip extension.



2 rounds:

30 DU’s
10 Passthroughs
10 KB Swings
60 sec Handstand hold


Couch stretch (2 min each side)



3 RFT:

800m Run
50 Back Extensions
50 Situps

Time: 18:11

Felt pretty solid on the runs. My first run was roughly 2:55. The two others were between 3:00 and 3:15. Broke each set of extensions up into 25/15/10. Situps were unbroken for each round.



400m Run
5 of everything included in Filthy Fifty


Filthy Fifty

For time:
50 Box jump, 24
50 Jumping pull-ups
50 KB Swing 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall Ball, 20#
50 Burpees
50 Double unders

Time: 25:53

Wasn’t feeling super fresh today after the flight back from Durham yesterday and still feeling a bit sore from the squats in Saturday. Got it in though! First time doing this one in awhile. Everything was going fine through the wall balls. Did the box jumps straight through. KB swings were 25-15-10. K2E were 10-10-5’s. Push press was 15-15-10-10. The wall balls really got me. I did 10-10-5’s which took far too long. Next time, I need to do 15-15-10-10 at the very least for everything. 

ROMWOD this afternoon.