Crossfit Grandview WOD

WOD # 1 (6:30am)
10 rounds (not timed)
5 strict ring dips @ 15 lbs
5 strict pull ups 


WOD # 2 (10:30am)
Back Squat 3-3-3-3-3 @ 210
Power Clean …EMOTM
- 3 on the minute at 155 - 5 minutes
- 1 on the minute at 185 - 5 minutes
- 3 on the minute at 155 - 5 minutes

Right after school I gave my brother a quick class. 
His WOD: 400m run, 30 squats, 400m run, 30 walking lunges, 400m run, 20 burpees

Crossfit Grandview WOD 

WOD # 3 (4:45pm)
Thruster complex - 10 minutes - 1RM
- 1 Front Squat
- 1 Push Press
- 1 Thruster
1 x 145


WOD # 4 (5:30pm)
7 rounds 
3 thrusters 95 lbs
5 pull ups
7 push ups (hand release)
5:58

…then 

2 x 50 double unders

Not happy about how the double unders turned out, I barley made 20 unbroken. 

I've been taking my dog for daily walks lately, I've decided to make her a daily WOD also. Hopefully by the end of the year she will be able to run some short distance runs with me. 

Dog WOD
1 mile walk (6:15am)
+ 
1.25 mile walk w/ (5 x 45 second runs)

Good day of training. 

Drew



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