Death by WOD

12:00
Bench
20x65#
15x95#
12x115#
5x135#

12:30

Ivan the Terrible

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups

50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

total time: 25 min

1:30

Halo

10 One-arm DB Press (20#) [10 reps each arm]

10 One-arm DB Bench Press (25#) [10 reps each arm]

10 One-arm DB Swings (15#) [10 reps each arm]

10 Medicine Ball Slams

10 Burpees

3 Rounds for Time

total time: 30 min

Then some swimming

Later tonight practice. Last time we did some Crossfit afterwards instead of sprints. Hopefully the pattern will continue tonight.