Why I Oughta!!!

Crossfit
4 sets of:
A1. Bench Press 5 reps (135, 155, 175, 175)
Rest 90 seconds
A2. Heavy Kettlebell Swings 15 reps (10x55# & 5x70#)
Rest 90 seconds
+
6 rounds for time: (13:17)
10 Burpees
100 Meter Run
10 bar dips
100 Meter Run

Even after a few hours my body is still shaking from this wod. Also, the outside temp was 17 and almost put me in shock everytime I ran out the door of the gym to do my 100 sprint.

Ran 3 on the TM before yoga class

Crossfit
Five sets of:
A1. Weighted Pull-Up x 2-3 reps (30, 30, 35, 35#)
Rest 60 seconds
A2. FLRs – 90 seconds
Rest 60 seconds
+
Four rounds for time of:
10 Pull-Ups
10 Push Press (95 lbs)
30 Double-Unders

AM - Crossfit
4 rounds of:
1 min burpees
1 min thruster (65#)
1 min K2B
1 min wall ball (20#)
Rest 3 min

Brutal WOD!!! Reps 84, 80, 75, 73

Lunch - ran 4.2 miles on TM

PM - HIT class (cycle)
We did a lot of ILT... one leg drills... Man my quads burn!!!

Crossfit
Strength: deadlifts 6-4-2-6-4-2 reps
Work on form not max wt (wt: 135, 155, 175, 175, 205, 225)
+
12 min amrap
10 OH lunges (45#)
10 SDHP (45#)
10 hand release push ups

St George Half Marathon... ran 2 miles to the race from my house for a warm up. Ran easy for most of the race and picked it up for the last 4 miles under a 7:30 pace. time: 1:49 I'm still a little sore from my last race.