Thursday, July 9

Run 530 Meters
50 Squats

15:23 PR (could have been faster, but I was helping Alison along)

Worked on muscle ups again. I'm bruised and tired.

Friday, July 10

Nate
AMRAP 20 Minutes:
4 Assisted Muscle Ups
4 HSPUS
8 KB Swings 53#

11 Rounds, First time using the 53# KB!

Saturday, July 11

Run 1/2 Mile
20 Burpee Broad Jumps
Run 1/2 Mile
20 box jumps 24"
20 KB swings (53#)
Run 1/2 Mile
50 Lunges
Run 1/2 Mile
20 Pullups

(50 Minutes. Helped Dawne and Nat through this)

Ran down and up Lakeland Hill (killer!!!!)

Monday, July 13

CFWU x 1
3 rounds of:
15 deadlifts, 95#
15 Wallball Squat Cleans

1x7 Thursters
75/85/90/95/100f/100f/100PR!!!