Why I Oughta!!!

Crossfit
4 sets of:
A.1 1 1/4 back squat 4-2-2-4 (135, 155, 185, 155#); rest 60 seconds
A.2 Weighted pushups 8 reps (25, 45, 45, 70#); rest 60 seconds.
+
For Time: (7:09)
250m row
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
250m row

Got off work early and took the family hiking in snow cyn state park. It was a beautiful day!! This evening I ran to the rec ctr, ran 4 more miles on the treadmill, 1 hr yoga class, and ran home.

Bike trainer during lunch and crossfit in the evening.

Crossfit (partner WOD)
1000m row
then 2 rounds of:
20 burpees
40 wall balls
60 kb swings
80 box jumps
100 sit ups
then, 1000m run

Bike trainer and weight class. Worked on my power clean. I still need lots of work. Ran 3 miles on the treadmill.

Crossfit
"Helen"
3 rounds for time: (9:20)
400 run
21 kb swings (45#)
12 pull-ups
+
50 V-situps weighted (10#)
50 supermans

Underground Runner. Ran an out and back in the rain and mud. We ran about an 8:30 uphill, and against the wind. Coming back we averaged 7:00 pace.