Tuesday

Cindy unweighted
5 pullups
10 pushups
15 squats
AMRAP in 10 minutes

7.5 rounds

CF End:
4x800m after warm up
3:00 rest
not measured so ran for 3:30-3:45

Monday

Strength:
Max kipping pullups 12

3-5-7-9-7-5-3

HSPU (presses #65)
knees to elbows
dips
hanging cleans #95
not easy but I wasn't barfing either

Time Trial

Run 5 km
26:14
walked for a couple seconds...near the middle...I felt rough. Drank last night and ate poorly at lunch

Wednesday

Presses
worked up to max 125#

CFEndurance

Sprealing Warm Up

5 rounds:
3 OHS 95#
7 burpees

had to lower weight because of shoulders and bad knee form

Endurance WOD

10 x 200m

Puke Test

Did max pushup and situp workout from SEAL Experience

pushups 60, 46, 40, 32, 20
Situps 60,42, 30, 35, 18

Tough Mudder

ME-Bench Press
worked up top 225# x1

Tough Mudder workout...much scaled