6 miles

mile warm-up
4 miles fast
mile cool down
Thanks to Lindsay for watching my kiddos!

Squat Cleans

Gotta get back to posting workouts...
Friday: 8 mile run across Bear Mountain bridge
Saturday: rest day
Ry left for Costa Rica so I won't be doing much running. Gonna focus on hard wods for the next 3 weeks-
Sunday: 4 RFT of 25 box jumps, 20 KBS @35#, 15 thrusters @ 65#. Time: 19 something
Today: Squat Clean 3x5 @45#, 5@75#, 3@85#, 1@95# followed by
           WOD: 5 RFT of 3 Squat Clean @75#, 6 burpees, 12 KBS@35#

tempo & deadlifts

6 mile run (4 mile tempo@8:30 pace)
fooled around with deadlifts, working on form

the 100 & a hike

the 100:
25 deadlifts @ 135#
25 squat cleans @ 55#
25 thrusters @45#
25 overhead squats @45#

hour of hiking with Ry up & down Anthony's nose