deadlifts

every minute on the minute for 20 minutes:
3 rep max deads... 315# = 60 reps

every minute on the minute for 5 minutes:
2 rep max deads... 365# = 10 reps

100 situps
100 supermans

sansom park mtb

11 mile ride

clean and jerks

every minute on the minute for 20 minutes
3 reps @ 135# = 60 reps

every minute on the minute for 5 minutes
2 reps @ 155# = 10 reps

every minute on the minute for 5 minutes
1 rep @ 185# = 5 reps

ocnp

15 miles at oak cliff nature preserve
1:30:00?

5k in breckenridge

-4f in breckenridge

5k @ 9500' elevation

30 minutes

dorba #1 frozen series

northshore
18.63 miles

northshore pre-ride

23 miles
2:00:14

10k

2 mile run
12:30
4.2 mile run
45 min?

amrap 30

max rounds for 30 minutes

2 strict hspu
3 strict ring dips
4 strict pushups
5 strict pullups

20 rounds

mile repeats

3 rounds:
10 minutes to complete 1 mile run.

6:18
6:00
6:14

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

530 reps

friday

three rounds
50 back squats 95#
50 ghd situps
50 supermans

mtb

sansom park
10.05 miles
1:05:10

first day of the challenge

PFT 2 min bodyweight test
pullups 40
pushups 72
situps 81
air squats 82

1 mile run Time Trial
6:08

sansom 66/33 race

33 miles at sansom park
4500' of elevation gained

riding time 3:26:15
chip time: 4:09:15
19th of 28.

first wod.

3 rounds for time:
30 wallballs
5 power snatch 135#
30 double unders
7:44

first ride of the year

sansom park
10 miles