Lost a day in flight to Singapore but here we are!  

• 4 Mile Run in the HEAT!!!

WOD:

• AMRAP FOR 20 MINUTES
• 35LB. KB GOBLET SQUATS – 20
• 35LB. KB AMERICAN SWINGS – 15
• PLYO PUSHUPS 10
• DOUBLE UNDERS 5

Off to Singapore after the 8:30am WOD….

• 45 Power clean full squat 75lb.
• 45 Ring Dips
• 45 Double Unders

Seals:

• 100 Squats
• 5 Muscle Ups
• 75 Squats
• 10 Muscle Ups
• 50 Squats
• 15 Muscle Ups
• 25 Squats
• 20 Muscle Ups

30-20-10-GHD

• Front & Back Extensions

Seals:

HAPPY 30TH WEDDING ANNIVERSARY TO MY HUSBAND “FRANK”

Build to max load….

• 1-1-1-1-1  Shoulder Press
• 3-3-3-3-3  Push Press
• 5-5-5-5-5  Push Jerk

100 4 ct. Leg Levelers/100 FlutterKicks