130202 Saturday

Paul's Rec Tri
Run 1-mile 7:17
Bike 3-miles 9:30
Run 1-mile 8:28
Bike 3-miles 11:00
Run 1-mile 8:08

Swim 5 laps

First serious workout in a long time. Aprox total time 1:45

121205 Wednesday

3:00 750 row
4 total single muscle ups

121203 Monday

12:46

121201 Saturday

CF Match
(didn't do this one but want to)

For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups 
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders 
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

121130 Friday

Back Squats
3@ (warm up) 135
3@55% - 155
3@65% - 185
2@70% - 205
1@80% - 225
1@85% - 245
1@90% - 265

Buy In
20 Slam Balls
20 Push Ups
20 Jumping Jacks
20 Pull Ups
20 Kettle bell Swings
20 Sit Ups
60 ft Walking Lunges
60 ft Standing Jumps

Cash Out
Redo Buy In