Seated Shoulder Press Machine + Side Plate Bends (each side) + Air Squats:
- 25kg x 10 + 20kg x 10 + 10
- 30kg x 10 + 20kg x 10 + 10
- 37kg x 10 + 20kg x 10 + 10
- 44kg x 10 + 20kg x 10 + 10
- 51kg x 6 + 20kg x 10 + 10
- 25kg x 15

Dumbbell Front Raises + Back Extensions:
- 3 rounds
- 6kg x 15 (each arm) + 20

Standing Dumbbell Shoulder Press:
- 14kg x 10
- 16kg x 10

Seated Reverse Shoulder Fly Machine:
- 26kg x 10, 33kg x 10, 40kg x 10

Seated Barbell Press (Palms facing body - underhand grip):
- 25kg x 10, 30kg x 10, 35kg x 10

Incline Dumbbell Press (Palms in) + Incline Butterfly Curl + Single Arm Dumbbell Bent Over Row:
- 22kg x 10 + 14kg x 7 + 34kg x 10
- 24kg x 10 + 14kg x 7 + 34kg x 10
- 26kg x 10 + 14kg x 7 + 34kg x 10
- 28kg x 10 + 14kg x 7 + 34kg x 10
- 30kg x 10 + 14kg x 7 + 34kg x 10

40 Strict Pull Ups

Dumbbell Bench Press + Barbell Bent Over Row:
- 28kg x 10 + 60kg x 10
- 30kg x 10
- Fractured finger...

Ride 6km

-Buy In-
Mobility Work/Foam Rolling or 5/3/1 Makeup
5/3/1 Squats
215x5, 240x3, 270x6

WOD
For Time:
30 Swings (2pood/1pood)
Row 2k
9:35
(KBS unbroken, Row in 7:47.6)

-Cash Out-
Tabata Mountain Climbers
Lowest round: 19

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

For time:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 30 inch box
Sit-up

4mi easy run on Montour Trail. Start of taper so slowed pace way down.
Time: 41:21
Avg Pace: 10:19
Elevation 386
Calories: 593

http://connect.garmin.com/activity/169211372

Side note: seems like my garmin has been acting up a lot lately.

Cuban Sandwich:

For time complete:

800m Run
30 Punches
20 DUB's or 368,000 Singles
20 Clean and Press 135/95
4 200m Sprints
10 Inverted Burpees

For Time:

-800 Meter Run

---

10 rounds:
-5 Dead Lift (115)
-10 Hand Release Push Up

---

-800 Meter Run

Post WOD:
-4 minute plank

Strict Press 5 x 2
55-60-65-70-75 (with 75 being my 1rm.. I ALMOST got 2... but had to kinda push press that last one! boo)

WOD:
100m run while pushing I think 70#s
250 singles
100 lunges
100 sit ups

Run 800m
50 KBS (1.5pd)
50 Push Up
50 KBS
50 PU
50 KBS
50 PU
Run 800m