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9:52
Straight leg dips
Inclined sit ups w/ 20#
Hip raises w/ 20#
Followed w/ a WOD my son made up yesterday:
3 rounds
10 squat jumps
10 box jumps
10 star jumps
10 knee tucks
10 lunge jumps
10 high knees
(2 min rest between rounds)
10:14
Ran 10 miles
9:57
jumping pull-ups
hip raises with 25# plate
12:37. Chair assisted pull-ups.
15:05
Pull ups with red & purple bands (only could do 10/10/5/5/5)
Straight leg dips
BFSU arms crossed
Hip raises with 15#
**Also added per round:
20 donkey kicks
10 body surfers
8:21
Reverse pull ups (nursing a shoulder injury)
Ran 2.14 miles
12:02
30# hip raises
Jump pull-ups
7:07
Hop pull-ups
6:22 subbed push ups for pull ups….at home, no bar
8:39
Reverse pull ups for 3 rounds then switch to GPU