Upper body, short WOD

8 mile bike with kids
3 min abs

Then ----- went to weightroom after practice.

3 sets of 12 reps per couplet
Couplet 1
Narrow grip bench @ 135lbs
Incline Dumbbell flys slowly declying bench. 50/55/60 lbs Dumbbells

Couplet 2
Barbell row at 90lbs 12rt/12lft side
Full range dumbbell press @ 30/35/40 lbs Dumbbells

Couplet 3
Barbell grenade pushes @ 90lbs
Lat and Tricept extensions @ 50/55/60lbs dumbbell, should have used higher weights here

Short WOD

2 Rounds - planned 3 but the heat was getting me - 90deg/ heat index 98deg

1 min heavy bag
20 Twisting GHD's with a 13lbs med ball
100 Singles jump rope
30 Wall ball throws at 20lbs med ball
20 Med ball slams
2 min rest

Splits
1 - 5:38
2 min rest
2 - 6:16
Total time with rest - 13:55

Felt great at start.  By end of round 1 of WOD I was feeling the heat and humidity.  Cut short 1 round.