Warm-up: 15 min squat + lunge work

WOD: 10 min AMRAP

double unders

Results: 505

Warm-up:
400m run
3 rounds: 5 pull-ups, 10 push-ups, 15 air squats
400m run

Hero WOD: "Coe"
10 rounds of
10 thrusters, 50kg (2-50kg, 6-40kg, 2-30kg)
10 ring push-ups, feet on box

Results: 25:11

Warm-up:
8 min core work
3x8 strict pull-ups
3x10 clapping pushups

Hero WOD: Jerry
1 mile run
2k row
1 mile run

Results: Rx, 24:56

20 min AMRAP:

200m run

15 Knees-to-elbows

15 30lb db-slams (20lb)

Results: 8

1 mile run

7 rounds of capitol hill stairs

Warmup: 1000m row

WOD: AFAP
15 power snatch, 50kg (30kg)
9 28" box jump
12 PS
12 BJ
9 PS
15 BJ

Results: N/A

Home WOD:

10 rounds of
50m hill sprint
10 push-ups

5 rounds of
50m hill sprint w/ 2x5 lb dumb bells

Work:
6 rounds of
100m hill sprint
10 squats, 10 lunges, 10 squat jumps, 10 lunge jumps

WOD:
3 rounds of
15 thrusters, 44kg (32kg)
15 dball slams, 30lbs (20lbs)
250m row

Results: 12:27

AFAP, 5 rounds:

10 pull-ups
10 shoot-throughs
15 cal row
200m run

Results: N/A

AMRAP, 30 min:

10 push-press, 30kg
10 24" box jumps
10 push-ups w/ HR
10 air squats

Results: N/A (injury)

Hero WOD: Morrison

50-40-30-20-10 rep rounds of
wall balls, 20 lbs
box jumps, 24"
KBS, 32 kg

Results: Rx, 37:18

WOD: Helen

3 rounds for time:
400 m run
21 KB swings, 24kg
12 pull-ups

Results: Rx, 10:48