05-03-16

A. Strict HSPU. 55 for time. (13 min max) 11 doubles, 10 singles.  32 reps total, 20 reps @ 5:30

B. Muscle Up. 5 triples for time. (stop if fail 3 times in a row) 3:57

+

200m run @ 100%

3 min rest

x8

(5 min rest between 4/5)
35s, 35s, 34s, 35s......... 

12-20-12

2.62 mi  24:51

10-19-12

5k trail run 24:49

10-12-12 Round 2

Midnight Madness Race in Wilmington
23:18 - 3 miles
1st place age group
27th place overall finish

CF 09-12-12

AM:
7 mile run - 1 hr 13 min (9:02 pace)

PM:
3 rounds for time - PR 17:32

• 5 Deadlifts (185lbs)
• 10 Pull Ups (blue+purple band assist)
• 20 Box Jumps (24″)
• 400m Run