August 22- Bens WOD

First off, just got back yesterday from a two week trip in DC. Shane took care of me and made some posts for me. Not going to post the ones I missed except for one:

Double Murph

Run 1 Mile

100 pullups

200 pushups

300 Squats

Run 2 Miles

100 pullups

200 pushups

300 Squats

Run 1 Mile

Time 1:07

That was not fun, 4 in the afternoon at 95 degrees and 100% humidity. dont try that one at home folks.

Today

AM

21-18-15-12-9-6

Pullups

Ring Dips

with 60 Walking lunges between

then

AFAP

Run 7 MIn

Rest 4 MIn

Run 6 Min

Rest 3 MIn

Run 5 Min

PM

10-9-8-7-6-5-4-3-2-1

Deadlift 225#

GHD Situps

20-19-18-17-16-15-14-13-12-11

Pushups (it was done DL, GHD, Pushups repeat)

Good day but I had a hand rip on the deadlifts of all things.