I’ll start today by saying that I only slept 4 hours the night before after a red eye flight from San Fran. I knew today was going to be rough in the gym and boy was I right!

Warm Up

30 Doubles 20 Singles 10 Doubles (unbroken)
10 Passthrough
9 Reverse Burpee
8 Pull Up
7 Goblet Stretch
5 Wall Walk
4 Ring Muscle Up
5 Dumbbell Thruster

Met Con


DB Thruster (50/35)
Ring Muscle-up

I did 5 ring muscle-ups then scaled to C2B and ring dip. I just felt smoked today and completely out of energy.

Time: 15:15


Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.


I convinced my awesome wife to stick around and do the following with me:

Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.