and, im out...

warmup: various ring pushups, planning

workout:


2x20 yd frog hop
2x20 yd farmers carry (62 & 71# KB)
2x20 yd waiter carry (2x53# KB)
2x20yd burpee broad jump
2x20yd bear crawl

then:

p1. 10 GHD situps
p2. ring pushups
p3. slosh pipe hold
p4. air squats

while other half is doing driveway work, ~1.5 rounds

then

2x20yd barbell 4xOverhead Lunge(r,l,r,l) + 4x push press
2x20yd frog hop, because people hate frog hops.

off to montana monday, shooting guns, working out, catching up with old friends, and cooking good food. updates will be spotty, but i am supposed to be signed up for a free week at crossfit bigfork, so we will see.