1 mile run…then 15 min AMRAP 5 Pullups 10 pushups 15 squats…then 1 mile run…15 min AMRAP 5 Burps 10 dips 15 situps…then 1 mile run.

Had a small tribe of three on this bad boy Hooyah! Kept encouraging our tribe to push hard, when you can get a team attitude going its awesome.
Warmup done from op WOD natch in gym then went to track.

CWOD: done as rx’d with diamond pushups subbed for dips because we were out on track. Mini goals were paramount and numerous. I would pick a number for the amraps and say once I get there I will shake it out or breath for a sec. A lot of times when setting mini goals you get to em and just keep going but its a boost and I love setting em. All runs kept under seven and transitions between everything was minimal with no breaks. 1st amrap I got 17 and five deadhangs. 2nd amrap got 11 or 12. We did all those together. To have fun after the situps we had to do a back roll and martial arts strike. I did a tony ja knee ha ha. Helped morale with my friends. No matter what have fun and work hard. Awesome day. Good workout.

Keep forging brothers…Godspeed.

Did this one solo.

Done as rx’d:
First mile was done in 6:15
1st AMRAP: 24 rounds w/ 5 pullups, 10 pushups. Goal was 25 rounds but missed it
Second mile done at 6:55
2nd AMRAP: 12 rounds on the dot, sucked that dip bar was across the gym but no excuses, should of pushed harder on the burpees and situps
Third mile done at 7:05

All around good workout, need to improve running though but that will come with hardwork. Good work guys, keep pushing.