warmup: 2x (10 goblet squats, 10 spiderman, 10 kb swing, 5 burpees, 5 oh press (pvc1, bar2))

WOD1:
30 stepups as buy in
5min AMRAP of 5 Front Squat (*55) and 5 KB Swing (35)(*half)
Judge for 5min
WOD2:
30 stepups as buy in
5min AMRAP of 5 Push Press (*55) and 5 Burpee Pull up *jump up
Judge 5min

Tabata -
Row, for Cals - 63
BJ, 24/20 - 81
DB Push Press, 45/30 - DNF neck
Dead lift, 225/155 - 32

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Went to my favorite Russian spa today with KK. Whew - I really needed that. Serious hot/cold therapy.

Have a little tickle in the back of my throat. Wonder if I'm getting sick. Noticed an elevated resting hr on Thursday, but felt nothing. Hmmm. Maybe the resting HR really is a good predictor of getting sick. Will see.

1 km warm up
4 x 5 mins @ 90% uphill
Same time downhill relax
1 km cool down

Long Run

http://www.endomondo.com/workouts/269619872/6919328

15 mins warm up
12 x 1 min @ 90% , 1 min relax
15 mins cool down

http://www.endomondo.com/workouts/270789072/6919328

Warmup:
30 air squats
20 roll outs
30 oh squats

5 rounds of:
10 push ups
15 sit ups
5 pull ups

Row 4 min
30/30 - 5 times

Warm up
- Run 5 min

4 rounds of:
- .15 s Jumping Jacks
- .15 s Squats
- .15 s mountain climbers
- .15 s Jumping squats

10 minutes of:
6 Bent over barbell rows 40 kg even minutes
3 squat cleans 40 kg odd minutes

Skill dev: Snatch

Cool Down + stretch