Day 3

Run 1 Mile

10 DL (275/185)

50 Box Jumps (24/20)

2 Muscle Ups

(If you can't do muscle ups do 16 Pull Ups & 16 Rings Dips)

50 Squats

Run 1 Mile

Then

Stretching for 10 Minutes

WOD Stats

Brandon (RX'D)

1st Mile-7:57 DL-9:15 BJ-12:46 MU-13:00 SQ-14:47 2nd Mile-24:41

Bonnie (RX'D)

1st Mile-8:56 DL-10:39 BJ-13:48 MU-14:48 SQ-16:31 2nd Mile-25:01

Chris (PU/RD)

1st Mile-7:53 DL-10:40 BJ-14:19 MU-21:15 SQ-22:45 2nd Mile-32:36

James (PU/RD/225)

1st Mile-9:31 DL-11:21 BJ-15:16 MU-21:36 SQ-23:39 2nd Mile-34:33

Mike (RX'D)

1st Mile-9:05 DL-12:03 BJ-16:27 MU-19:57 SQ-21:50 2nd Mile-31:25

Janeen (PU/BD/145)

1st Mile-8:30 DL-10:30 BJ-14:08 MU-16:21 SQ-18:13 2nd Mile-28:23

Shawn (PU/RD/225)

1st Mile-7:45 DL-9:52 BJ-13:23 MU-17:09 SQ-18:48 2nd Mile-28:23

John (PU/BD/205)

1st Mile-8:07 DL-9:38 BJ-14:39 MU-17:43 SQ-20:11 2nd Mile-30:51

Beth (PU-Skinny BB/BD/115)

1st Mile-10:02 DL-11:33 BJ-15:45 MU-18:38 SQ-20:45 2nd Mile-32:46

Rowdy (PU/BD/225)

1st Mile-7:40 DL-8:58 BJ-12:58 MU-16:40 SQ-19:18 2nd Mile-28:05