WOW!

Don't let surface things delude us,

But free us from what holds us back from our true purpose.

Wow!

I have heard that said in relation to some pretty significant 'stuff' over the last couple of weeks and while it barely covers that actual emotion behind it, WOW!

Tough warm up day for me. I did not wake up sore or otherwise overextended, but once I got to the gym, I was really feeling the impact of this week's training. 

Warm up

Run 1 mile - I was actually thankful for this today

3 RNDs

5 Bfly pull ups - everything hurts

10 push ups - broken into 5 diamond/5 dive bomber push ups

15 reverse sit ups w/10#

20 squats - rhythmic

Mobility with the band - needed

Plenty of training time today so time taken.

Skill 

EMOTM 10 minutes

20 Dbl unders

10 T2B

7 RNDs unbroken, 3 I hit the bench ... small quarters in the Cool gym sometimes :)

I was very warm after this. Happy with starting to feel loose.

Strength

Deficit Deadlift @155# on 45# plates 3, 3, 2, 2

Yep, getting heavier

Burgner warm up & a few more basic ROM moments ...

Snatch 3x3 w/bar

Snatch push press - 3x5 w/bar - that was interesting

Finisher

Just feeling like putting the 8kg KB in my hand and whirling it around a bit.

3RNDs - standing on the tire

10 R/L Around the world

10 R/L Figure 8 to Hold - I still LOVE these ;)

20 Alt Flips/Juggling - happy not to drop any! I guess I can up the weight now!

Cool Down
5 minute AirDyne

Old School Grinder

Great fire can follow a small spark. ~ Dante

The only thing left was to hang out on the floor with my jump rope :), well and shower!

Warm up
Row 1k

5 RNDs - and I did them all but the last 2 under protest :)
5 Bfly pull ups, getting good at these, yay!
10 Push ups I had to drop to my knees for the last rounds, ugh
15 decline weighted (10#) sit ups these feel great!!
20 squat - yep just squat, below parallel, open hip, rinse and repeat

Skill
50 T2B
Every-time you drop, 50 DBL unders. Don't look at the workout yet, there is a lot of work today.

Ended up with sets of 10, 12, 13, 15 and 150 DBL unders. I just couldn't hang on to the bar but was determined after that first set of jump rope. I was using the pipe handles and it was luckily different that the rig, but still not easy.

Just no reason to do TSC today. Will proceed with the schedule after a rest day.

WOD - CFA L1
Old school grinder at it's finest. I do love these as painful as they are when you are doing them.

• 100 Pull ups - these seemed to take forever! I had to rotate bfly & kipping and so glad bfly is so much faster.
• 100 KB Swings - healthy training has me doing these russian style, chest high ;)
• 100 DBL Unders - yes, I was tired so sets ... 30, 25, 25 10, 10
• 100 OHSquat w/ 45# bar - Masters call, I wanted to be able to finish within the time domain and still be able to function tomorrow! It was still hard.

Done and on the floor for a bit. Yes, I enjoyed propping myself on the wall, downing a full 16oz of water and breathing. Walking to my car, soaking up the sun and knowing that this will feel amazing for a while. Rest day tomorrow with a bit of yin yoga, a few light get ups and maybe some airdyne ;) to flush.

Excellent read
Entering the Castle, Carolyn Myss

Being a bit reflective during this week of the Passion. But isn't that what this time is about: reflection, renewal and rebirth?

I love how she took the 16th century Carmelite nun's The Interior Castle, St Teresa of Avila and worked her magic. Both are fantastic reads, (not easy though, be prepared to do the work) and when something hits me twice ... better pay attention.

Keeping an eye on the Stellar update since the Blood Moon Eclipse. So much energy is amazing.  It was quite the celestial show and worth staying up to watch. Feeling much like my old self again.

Just Another Day

 "nerves that fire together, wire together." 

Warm up
1 Mile AirDyne

3 RNDs
10 kip swings
10 walking lunges
10 Push press w/45# bar

TSC Wk2, D3
DBL KB Front Squat @ 12kg, 5x5 - time to move up in weight again
Pull ups 3, 2, 2, 1
SS Swings - 5 sets of 10 1 Arm Swings (5R/L), TGU 5x5 each arm @ 12kg

WOD
3 RNDs
1 Cargo Net Climb
10 KB DL @70#
20 Step ups @ 20"
40 Dbl Unders

Dry sauna - 45 min today, just melted ;). A bit tired today. Early to bed.

Synchronicity

Synchronicity hints at the unified world 

behind the illusory veil of the material universe. 

Roger S. Jones

If we want to grow spiritually,  all we have to do is take a good look. 
Synchronicity holds the promise that if we want to change inside, 
the patterns of our external life will change as well. 

Jean Shinoda Bolen 

Synchronicity is choreographed by a great, 

pervasive intelligence that lies at the heart of nature, 

and is manifest in each of us through intuitive knowledge. 

Deepak Chopra 

Sometimes things get your attention and it is important to take notice. 

Usually for me it is the three-peat and I know it's time.

Okay Universe, I am listening ;).

Yesterday was full. I couldn't find my mojo all day except for the 10+ seconds it took me to sprint 25 yards in the parent/coach relay at the meet. That was fun! The meet went very well and though it was muggy and I felt tired I am so proud of our kids! Some had heartbreak, some had breakthrough and some had a bit of both! I call that living. The youngest members of the team continue to amaze me. They are having the most fun at these meets and it shows in their improvement every week! My big boys really brought their best and had some fun doing it. Laughter is so motivating and fun mixed with focus and a little friendly competition can bring goals to a new level. Learn coach, learn.

Once home and full of a late lunch, I took two power naps and had a chick flick session with my sweetie girl. Early to bed and my favorite Max's Fantasy cake (minus the cake, ahahha, I am all about the frosting, cheesecake and mousse on this one).

Sunday was literally a breath of fresh air. House all opened up, quiet and the perfect meditation to replenish body and soul.

A quick assessment of the next few weeks. Championships are on the horizon, taper week is coming but one more good solid block of training, I think for all of us ;). I planned out a quick rotation of mixed  programming Run/Boxing drills/Evolution Kettlebell Groundwork to set me up for StrongFirst. Oh yes, these moves will be sprinkled in for muscle memory. I have just had a hankering to get my hands on the heavy bag, get a real 1-arm push up and find my flexibility. Through the end of the summer I am going to really take advantage of the amazing energy and space where I live. Less time in the vehicle will keep me grounded, let's hope! 

Warm up

Run 1 mile

3RNDs

10 Push ups (tricep and tight, unbroken)

10 1-Leg squats (assisted below parallel)

TRX Rows to failure

10 Squat thrust

Ugh, not feeling recovered, tired and sluggish.

Burgener warm up w/45#bar

Jeff - Day 2

Workout

50 Dbl unders

25 KB Swing @16kg

40 Dbl unders

20 R/L Cleans 

30 Dbl unders

15 DR/L Snatch 

20 Dbl unders

10 R/L Front Squat 

50 Dbl unders

20 KB Swing

40 Dbl unders

15 R/L Cleans

40 Dbl unders

10 R/L Snatch

30 Dbl unders

8 R/L Front Squat

50 Dbl unders

15 KB Swing

40 Dbl unders

10 R/L Cleans (feeling a little frisky, did a clean & press on these)

30 Dbl unders

5 R/L Snatch

20 Dbl unders (still frisky, did max reps here 78)

5 R/L Front squat

I made myself a deal. Originally only planned one quick round, however, if I started the second round, I HAD TO FINISH all 3. Sometimes my eyes are bigger than my engine, but I went for it.

Post work

Parallette dips

Solid Training Day

Train, don't strain. ~ Arthur Lydiard

AM Conditioning
800 Combat Side Stroke

PM Workout
Not feeling fully recovered, no time to run HRV today, just woke up slammed and on the run, programmed rest, but will take tomorrow instead.

Warm up
Row 500
Indian Club set - really getting into these

Skill WOD
3 RNDS
30 Double Unders (unbroken)
2 TGU @ 16kg
Tired and sore from yesterdays amazing slam. The TGUs felt heavy, but solid.

Strength
Floor press w/pause 5x3
Max set @95#

EMOTM
3 Push Jerk 105 (no dropsies good weight for me, so glad I took it down a notch last week)

Assist
3RFC
100M Waiter walk each side @ 12kg
1:00 Dbl KB swing w/walk forward (8kg each) - sub for Battling Ropes
10 Fat bar curls @45#

Ok. Ready for a big burger and glass of vino with the hubby ;) ~

The Lullaby

Our growing softness, our increasing lack of physical fitness, is a menace to our security. 

~John F. Kennedy

CFA (Rsvl)

Pigeon to Pigeon Transitions

5 RNDs

4 Handstand holds (goal: to pirouette)

4 Backroll to HS (scale: backroll to candlestick)

Not a lot of time to piddle around in the box today. So, jumped right in. 

No lifts today. Holding off until tomorrow am session.

The Lullaby

100 burpees with EMOTM 5 power snatch @45# 500 double unders with EMOTM 5 oh squat @45#

40 minute cap

24:47 

So, I went scaled my first time in here. Keeping that snatch form solid. It was a fast and furious effort, very fun, but very taxing as well. At 10 minutes I had finished the buprpees and thought, hmmm. The last 3 rounds of OHS just went on forever! Heavier and I would have likely  had to break and I think the goal was to just freakin' GO.

Crazy hat changing day. Started early with work (professional hat), break for WOD (cfjunki hat), back to work, end of the school year party (mom hat), zoom, zoom, zoom, family time (wife hat)! So glad to be able to 'squeeze' this WOD in. Happy for the new program cycle, looks exciting!

Lone Girl

Every view of the world that becomes extinct, 

every culture that disappears, 

diminishes a possibility of life. 

~ Octavio Paz

Warm

Thank you Primally Inspired!

5RNDs @ 8kgs

• 2 DBL Clean
• 1 DBL Press
• 3 DBL Front Squat

3x :30 hang from rings

Work
3RNDs

• 25 C2B Pull ups
• 25 KB Overhead Swings @16kg
• 25 DBL Unders
• 25 Overhead Squat @65#

Just jumping right in. Took two days rest, unintentionally, sometimes it just works out that way. Life. Schedules. Timing. So, I was ready to play.

This was suppose to be a partner workout. I can see why. I certainly had to take rest in between rotations and a partner could have made this so much more fun and motivating. C2B ended up being 10, then 10 bfly then 5 kipping. Everything else as prescribed.
20:52

At least the open gym atmosphere made the day. Chill and chat for a few, then pick up the bar and work in my Elizabeth 'weight'. Enjoyed this!

Elizabeth
21-15-9

• Power Clean @75#
• Ring dip

5:54

So, the concept of using a weight that you can finish on of the Girls in a competitive time is, in my book, a fantastic motivator. The feel it, own it, do it right so you can do it faster and heavier ... mantra! The cleans felt so fast and easy. Next time I do this I will go up in weight and see if I can beat this time.

ETP(ers)

Coffee BP

B-Tropical muffin 10:30am

WOD 11:30am

PWOD shake 1:1

Lunch beef w/sm.carb 2pm

Dinner paleo chicken 6pm

 Snack 8:30pm

I've Got A Fever! MORE Kettlebell!

Conditioning #1
Death By ... KB OHSwing 16kg
23 +18 woooo hooo!

Great clip on KB Basics

Strength
Clean Complex
10 RNDs
DL, HPC, Squat Clean, Jerk
45,55,65,75,85,95,85,75,65,55

I know that I was suppose to stay heavy and go heavier, but this week has taken a toll on me and I want to keep form in tact. So made a bit of a game out of the complex here. Felt good. Will hit higher Clean & Jerk weight next week.

Conditioning #2
OPT's Flight Simulator
Double Unders
5,10,15,20,25,30,35,40,45,50,45,40,35,30,25,20,15,10,5

Ok, the object is not to miss.
You MUST stop in between each section.

THAT was fantastic!! The last time I even attempted this it ended in utter failure. This time I nailed it. An equipment malfunction in the ascending 35 but I was past 30, so just redid. My rope cable came out! Tighten up before you start this one. The rest was a miss at 45 descending and a miss around 30 descending. I was not nearly as tired as I thought I should be after the DBKB, but mainly lost rhythm. Huge success!
Jump Around

Yay Burpees! and Stuff ~

YOU ARE A SOUL. YOU HAVE A BODY. C.S. LEWIS WARM UP 3 rounds: 10 good mornings 10 air squats 10 knees to elbows 10 medball chest pass  SKILL Atlas Stones 10 minutes practice Aaaaargh!

WORKOUT OF THE DAY

2 Rounds for time: 100 burpees 100 double unders 100 meter bear crawl 19:08 Sweet girl jam this morning! Communication, teamwork, timing! Partner WOD - get 'em done, non-stop work!  Silvia, great teammate, 3 months in and I am so proud of you! Fun work on the heels of the sled pulls. I was so energized all day long ;) ~ The music was a little sweeter, the sun was a little brighter.  Thoughts to contemplate for the new month.  Living On Purpose - 15 Questions 1. What makes you smile? (Activities, people, events, hobbies, projects, etc.) 2. What are your favorite things to do in the past? What about now? 3. What activities make you lose track of time? 4. What makes you feel great about yourself? 5. Who inspires you most? (Anyone you know or do not know. Family, friends, authors, artists, leaders, etc.) Which qualities inspire you, in each person? 6. What are you naturally good at? (Skills, abilities, gifts etc.) 7. What do people typically ask you for help in? 8. If you had to teach something, what would you teach? 9. What would you regret not fully doing, being or having in your life? 10. You are now 90 years old, sitting on a rocking chair outside your porch; you can feel the spring breeze gently brushing against your face. You are blissful and happy, and are pleased with the wonderful life you've been blessed with. Looking back at your life and all that you've achieved and acquired, all the relationships you've developed; what matters to you most? List them out. 11. What are your deepest values? 12. What were some challenges, difficulties and hardships you've overcome or are in the process of overcoming? How did you do it? 13. What causes do you strongly believe in? Connect with? 14. If you could get a message across to a large group of people. Who would those people be? What would your message be? 15. Given your talents, passions and values. How could you use these resources to serve, to help, to contribute? ( to people, beings, causes, organization, environment, planet, etc.) #lifeonpurpose

Week( 3), 2, 1 ... Go!

 “They always say time changes things, but you actually have to change them yourself.”
~ Andy Warhol


 Workout of the Day
A.
Six sets of:
2-Position Snatch
(high hang, then mid-thigh)
Rest 30 seconds between sets. Do it right, clean, crisp movements.
45#

B.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

These were work at the end.

C.
Three sets of:
Dips (with a hold) x 10-15 reps @ 20X2 - no rings to work with, went dip and hold

Rest 30 seconds
Chest-to-Bar Pull-Ups x 8 Reps
(all pull-ups should be strict – a little bit of body english at the top is acceptable)
Rest 30 seconds

D.
For time:
20 Burpees
80 Double-Unders
15 Burpees
60 Double-Unders
10 Burpees
40 Double-Unders

5 Burpees



7 (ish) minutes, timer out, work done though, ugh. Flushed, sweaty gal.

The Gift Is Yours

"Challenge is a dragon with a gift in its mouth... Tame the dragon and the gift is yours."

Who wouldn't be inspired ... watching the Olympics women's weightlifting this morning was quite a treat. Perfect Sunday morning, quite, cool and slow paced.

A reminder of WHAT ;). CrossFit

 World Class Fitness in 100 Words, by Coach Glassman

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!"

I think that volleyball just might be the later summer rec league that is the new sport for me this year. Let's see how it works out.


Workout of the Day
A.
Three sets, not for time, of:

• Rope Climb x 2-3 ascents
• Dragon Flags x 4-6 reps - Did my best here, no bench so did then on a long box. Grip will help the next time around.

B.
Complete as many rounds and reps as possible in 4 minutes of:

• 10 Handstand Push-Ups - scaled still
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (75 lbs, a little light, but not willing to pay the 'too heavy' recovery price on this)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

1 RND + 2 HSPU
Wow! I am a little fatigued today. Had to get my head in the game and pick it up a little for next round. It was a bit stifling in the gym today too. Feeling the week of workouts, not over sore ... just a little drag that I thought was out. Decided to hold off on volleyball this morning because I was pretty excited about this workout.

... and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders
• Rest exactly 4 minutes.

Better!1RND +  2 Pull

...and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:

• 10 Handstand Push-Ups
• 15 Box Jumps (24″/20″ – open hips on box)
• 20 Shoulder to Overhead (95 lbs)
• 25 Pull-Ups
• 30 Double-Unders

1 RND + 22 DU - Almost 2! That was a bruiser!

The Vision of a Champion

The vision of a champion is bent over, 

drenched in sweat, 

at the point of exhaustion, 

when nobody else is looking.

~ Mia Hamm 

Time to believe.



Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

B.
Every minute, on the minute, for 12 minutes:
Clean x 2 reps
Minutes 1-4 = 80% of 1-RM, 90#
Minutes 5-8 = 85% of 1-RM, 95#
Minutes 9-12 = 90% of 1-RM, 100#

C.
Five sets for max reps of:
20 seconds of Clean & Jerk (135/95 lbs)
10 seconds of Overhead Barbell Hold (135/95 lbs)
Complete as many reps as possible in the 20 seconds, then “rest” with the barbell overhead for 10 seconds.

D.
Six sets of:
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM, 130#
* Set 2 – 3 reps @ 85-90%, 140#
* Set 3 – 1 rep @ 90-95%, 150#
* Sets 4-6 – 10 reps @ 65-75% 110#

Rest exactly 2 minutes between sets.

I feel like the drag is behind me and am definitely feeling back in a groove. When is lunch?! ~jgirl

Partner Saturday

In teams of 2, for time:
60 Hng Pwr Cln, 135/95 pounds
80 burpee box jump
100 kb swing
200 double unders
70 steps plate overhead walking lunge, 45/25 pounds (if plate touches ground, penalty assessed)

Big fun partnering with Kerri! Great way to start the weekend. Now off to SPEAR to get some defense training.

Climb & Climb Again

"All men dream, although not in the same way. The ones who dream by night in the dusty shelters of their minds, wake up the next day and discover that it was just vanity; but the ones who dream by day are dangerous men, because they can represent their dreams with the eyes open to make them possible." ~ Lawrence, T. E., 1922

 

No 411 on the team work for the day, so a few of us were able to get together and we decided to do a variation of a current WOD. It would have been day 4 and a rest day for me so, it was all good! 

WOD
5 RNDs
1 Rope Climb
10 Wall ball 14# - wow, been awhile since I have done these. groove it!
20 Abmat Sit ups
40 Double unders

We didn't run this for time, but finished around 13 minutes. Rotating order so that we could all use the rope. Post workout, continued to work on form on the climbs. Got in another 5 solid. Felt good, trying not to use too much pull and wide feel on the way down. Keep practicing and go for speed in the next session. Thanks to sweetie girl M for my adorable good luck charm ;) ~ 

Strength
DE Backsquats on the Dynamax Ball
3-3-3-3-3-3-3-3-3-3
 @ 85#

Squat it/Jerk it

Desire is the starting point of all achievement, 

not a hope, not a wish, but a keen pulsating desire which transcends everything.  

WARM UP
ROM
PVC

3 RNDs
10 meters elbow to instep
10 meters toy soldiers
10 meters butt kickers
10 meters karioka
10 pvc strict press
10 pvc push press
10 pvc push jerk

SKILL
Double Unders, 10 minutes practice
1-10-1 ladder, missed at 7 on the way up otherwise nice flow
Max reps 1 try 30 at the end, definitely have more in me, yippee!

WOD
1RM Front Squat and Split Jerk

• 120 FS - failed at 123, should have given it another shot, dropped out in the squat, too far down
• 123 PR SJ and I could have gone up again on this one! 

Feeling good, happy with these lifts today. Reset and refocus. Stellar form, solid effort.

Friday Fun

I never did a day's work in my life. It was all fun. ~ Thomas A. Edison

Buy-in

R200, PVC Pass Thru, PVC OHS, Inch Worm/push, Bootstrappers

R200, 10 Sprawls, 10 sec Handstand Hold, 10 Ball Slams ;)

CFRV WOD

7 RNDS

35 Double Unders

1 Snatch (I built my weight up over the sets, arm feels good)

45/55/65/65/75/75/75

Could  have started higher in weight, but went up feeling solid. Not sure if I was suppose to hit it at the same weight or progress. So went with progress.

Iron Slingers

TGU

R/L @ 8kg

R/L @ 12kg

Row

3500

Get There

Clocks slay time... time is dead as long as it is being clicked off by little wheels; 

only when the clock stops does time come to life.  ~William Faulkner

Now, let's get linear ;).

CFRV WOD

Tabata Double Unders 18

Deadlift: Wendler wk 2

wm sets then 3-3-3+ @ 70%-80%-90%

150/175/195 @5reps

Run 800

15 Hang squat snatch

R800

15 Hang squat snatch (static)

R800

15 Squat snatch

18:22 35/45/55

Wow, the last run was brutal. Snatches were great. Form felt very good.Workout was work. Totally lost track of time. Ahhh, life!

Buy-in: Dislocates and Rotational Dislocates, 20 squats, 20 GHD, 20 Push ups

603 PTP

• Deadlift 151/135 x5
• Press 51/45 x5

• 4 RNDS x3 minutes each - focus on footwork & 1,2 combinations (skill)
• 4 RNDS x30 seconds each - punch out
• 1x3 minute round - combo

Rest 5 minutes ;)

WOD
5 RFT
10 KB Swing (Russian/Heavy 24kg/53#)
15 T2B
50 Double Unders
13:22 - felt that one for a while on the sweat meter.

Cash out: Suitcase DL 3x5 R/L 65# form hard to keep straight, fun lift.

Get Better at THIS

I really need to get better at rest days. Went in to stretch out a bit and ended up viewing a 'challege' on the mirror. Who could the mystery CFer be?? Couldn't but help myself to this little metcon.

400 Run
2x Bear Complex 45/65
2-3 minute rounds of various jump rope



WOD
4RFT
100 Double unders
10 Thrusters (only went 45#)
10 Push ups
10 Burpees
10 Box jumps
10 KB Swing

17:45

Skill:
1-10 Deck squats

Strawberry Kinda Day

WOD
603 PTP
Lifts are feeling very off, need to find something solid to build on.

Cash In
3RNDS

• 30 second Hand Stand Hold
• 20 Box Jumps 20"
• 15 KB OHSwing 35#

Press
WM reps
Set 1 60% 1RM 60# x5
Set 2 90% Set 1 55# x5
x2

Deadlift
WM reps
Set 1 60% 1RM 1 145# x5
Set 2 90% Set 1 135# x5
x2

Cash out

• 3 RFT
• 30 DU
• 15 T2B

Not very use to the format, felt like I could do much more work, but maybe that is the plan as I was reading. Workout felt great! Post workout was not spent but energized even after the Cash out, which was much more fun with some gas in the tank. Felt yesterdays reps but it was a good feel.

Picked up a bunch of fresh strawberries off the road on my way home, wanted eggs, but the berries were enticing, yum!

3 Hours PostWOD

KB Drills
7 RNDS
10 Push Press (es)
10 Alternating 1 Arm Swing
10 Snatch R/L
10 KB Push up
10 V ups

Endurance
Bicycle - 45 minutes