1-7 rounds for time:

1- pullup

2-KB swings (Overhead 53lb/35lb)

3- pushups

4- KB C & J (split reps between arms 53lb/35lb)

5 -weighted situp (25lb/15lb)

First round 1 pullup, 2 KB swing, 3 pushup, 4 KB C&J, 5 situp. Second round 2 pullup, 4 KB swing, 6 pushup, 8 KB C&J, 10 situp....... up to seven rounds for time. Last round 7/14/21/28/35

5 mile run

3.5 mile run

3.5 mile run

Conditioning Circuit

5 rounds of 30/30

KB swings (15/15)

half burpee

KB C&P (15/15)

box jump (20")

KB snatch (15/15)

row

Kettlebell (KB) drills are to be conducted single arm, each set is 15 seconds left arm followed by 15 secs. right. Suggested KB weight is 53lb/24kg for the boys and 35lb/16kg for the ladies. C&P can also be conducted as a jerk if the weight demands it. For the row, well just row fast and as hard as you can!

Happy 4th of July!

Easy day, enjoy it!

4 mile run

A couple of days rest and back to the old grind. I had a visitor stop by for a guest appearance all the way from the windy city of Chicago. She even brought her own WOD dedicated to her birthday, I think you can figure out how old she is today. I think we'll call this one a tie at 43 minutes followed by a great post breakfast. Happy Birthday Carissa!

"3.3 Decades"

3 rounds for time of:

33 burpees

33 kettlebell swings (53/35)

33 pullups

33 double unders (can substitute 165 singles)

1100m row