Total of 4 miles
1 mile warmup @ 9:17
1st 1600m @ 7:44
1/2 mile recovery @ 9:44
2nd 1600m @ 7:43
1/2mile cool down @ 10:24

http://connect.garmin.com/activity/132119260

There is no description for this WOD as it is stat.

5 rounds for time:
20 kettlebell swings
10 meter handcuffwalk forward with resistance band
10 meter handcuffwalk backward with resistance band

Invictus June 16 2014

Deadlift
5-5-5
315,335,345

4rds:
400m Run
15 Burpee to broadjump
15 Medball cleans (20#)
15 Pullups

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

21-15-9:

Thrusters (95lb)
Pull ups

Very pleased with my time considering I had just got off night shift and haven't taken a rest day in a while. Shaved 1:13 off my previous PR

I think Cory is getting as tired of this squat program as I am!

5x7@195

Thats a new 5 rep max....and hit it 7 times...got very light headed and last 2 in the last set were definitely mind over matter (dont pass out, just stand up!)

Good Mornings 3x10 @95

100 pullups
100 pushups
100 situps
100 squats

5 sets 90% effort
Row 200m
10 box jump 24/20″
FLR on rings 30sec
rest 2mins