Ryan,

Almost forgot about your modification for WOD #1.

Please let me know when your calf is 100%.

AMRAP-10

• 15 Push-Ups
• 10 Pike Leg Raises
• 5 Chair Dips

WOD #1

Warm-Up

• 25 Walking Lunges
• 15 Push-ups
• 10 Air Squats
• 15 Push -Ups
• 25 Walking Lunges

Movements:

AMRAP-8

• 10 – Dumbbell Thrusters (recommended weight 25# (men)/15#(women) or scale to lower weight) Please note weights
• 10  – Burpees

Strength Day

Work up to heavy Back Squat

Back Squat

• 5 – 5 – 5 – 5 – 5
• 20 Reps @ 50%-60% Max

Mini Met Con

AMRAP- 5

• 10- Push Jerk (75/55#)
• 20 – Double Unders

MOD for Ryan (bruised calf muscle)

AMRAP-5

• 10 Seated DB Press
• 10 Sit-Ups
• 10 Supermans