W16
PRE BEACH BRAWL
Wednesday- Setember 24, 2014
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
7 Wall Ball, 30# + 4 Hang Power Clean, 155#
+
12-9-6
Power Snatch 115#
Muscle Ups
RESULTS:
EMOM completed
+
9:45
Wednesday, September 24, 2014
W16
Monday- September 22, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3 Position Snatch- build to tough set (high hang, mid thigh)
B. Clean - build to tough single, 4 min time cap
C1. Back Rack Barbell Lunges, 3 x 10 steps, rest 30 sec
C2. Thrusters @ 115#- 3 x 7 reps, rest 2 min
E. GH Raises @ 50X1, 3 x 4-6 reps, rest 90 sec *add weight if possible
+
Practice WOD 4 w/ partner if possible
A. 195
B. 275
C1. 205
C2. Complete
E. 4 reps with 10# plate
+
Me and Ty are doing WOD 4
He did all the thrusters unbroken and I did the pull ups unbroken
Monday- September 22, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3 Position Snatch- build to tough set (high hang, mid thigh)
B. Clean - build to tough single, 4 min time cap
C1. Back Rack Barbell Lunges, 3 x 10 steps, rest 30 sec
C2. Thrusters @ 115#- 3 x 7 reps, rest 2 min
E. GH Raises @ 50X1, 3 x 4-6 reps, rest 90 sec *add weight if possible
+
Practice WOD 4 w/ partner if possible
A. 195
B. 275
C1. 205
C2. Complete
E. 4 reps with 10# plate
+
Me and Ty are doing WOD 4
He did all the thrusters unbroken and I did the pull ups unbroken
Sunday, September 21, 2014
W15
Saturday- September 20, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 500m
15 Wall Ball, 30#
8 Hang Power Cleans, 155#
45 Double Unders
rest 5 min b/w sets
RESULTS:
3:48
3:38
3:41
3:40
3:32
Saturday- September 20, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 500m
15 Wall Ball, 30#
8 Hang Power Cleans, 155#
45 Double Unders
rest 5 min b/w sets
RESULTS:
3:48
3:38
3:41
3:40
3:32
W15
Friday- A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec L-sit from rings
+
100m Sled Sprint for time
P.M.
A. OHS- build to 1RM
B. Hang Snatch- build to 1RM (play with positions but I’d lean towards high hang for you or at least keeping bar in the hip and not letting it ride down the thighs
C. Clean- build to a tough single, not 1RM
D. 1 & 1/4 Front Squat- build to a 1RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
4k- 20:26
Sled sprint - :33
PM
A. 265. Had 275 up easier this week but still couldn't hold the whole way. Felt much better though
B. 205. Was under 220 and 215. 205 felt easy just couldn't land the other two
C. 275
D. 315 PR on that
E1-3. Complete
Friday- A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec L-sit from rings
+
100m Sled Sprint for time
P.M.
A. OHS- build to 1RM
B. Hang Snatch- build to 1RM (play with positions but I’d lean towards high hang for you or at least keeping bar in the hip and not letting it ride down the thighs
C. Clean- build to a tough single, not 1RM
D. 1 & 1/4 Front Squat- build to a 1RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
4k- 20:26
Sled sprint - :33
PM
A. 265. Had 275 up easier this week but still couldn't hold the whole way. Felt much better though
B. 205. Was under 220 and 215. 205 felt easy just couldn't land the other two
C. 275
D. 315 PR on that
E1-3. Complete
Wednesday, September 17, 2014
W15
Wednesday- September 17, 2014
Wednesday- September 17, 2014
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 155#
+
10 min EMOM
1st- 4 OHS, 185# taken from the ground
2nd- 12 CTB Pull Ups
+
10 sets @ high effort
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
*rest 60 sec b/w sets, Same order every time. Try to keep same pace every round
10 min EMOM
5 TnG Snatch, 155#
+
10 min EMOM
1st- 4 OHS, 185# taken from the ground
2nd- 12 CTB Pull Ups
+
10 sets @ high effort
2 Muscle Ups
4 HSPU’s
8 KB Swings, 70#
*rest 60 sec b/w sets, Same order every time. Try to keep same pace every round
RESULTS:
Snatch EMOM - this was very difficult but still able to keep it all unbroken.
+
OHS/C2B EMOM - Snatched the bar from the floor every time. All pull ups unbroken.
+
:33
:33
:34
:35
:35
:36
:34
:35
:35
:38
Tuesday, September 16, 2014
W15
Tuesday- September 16, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:44/500m, rest 3 min x 8
+
15 min @ aerobic effort
Air Dyne
*every 2 min hop off and do 1 Turkish Get Up/arm 53#
RESULTS:
200's
:34
:32
:37
:34
500's
1:43.6
1:42.8
1:43.3
1:45.3
1:44.2
1:43.6
1:43.9
1:43.4
This was hell on a C2. If you go by average I kept it under 1:44 with 1:43.7. I knew after the first one it would be difficult. Can't figure out why I can't stay consistent. I always seem to let one get away from me.
Tuesday- September 16, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:44/500m, rest 3 min x 8
+
15 min @ aerobic effort
Air Dyne
*every 2 min hop off and do 1 Turkish Get Up/arm 53#
RESULTS:
200's
:34
:32
:37
:34
500's
1:43.6
1:42.8
1:43.3
1:45.3
1:44.2
1:43.6
1:43.9
1:43.4
This was hell on a C2. If you go by average I kept it under 1:44 with 1:43.7. I knew after the first one it would be difficult. Can't figure out why I can't stay consistent. I always seem to let one get away from me.
W15
Monday- September 15, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3 Position Snatch- build to tough set (high hang, mid thigh, knee cap)
B. Clean Cluster- build to tough single, rest 3 min
C1. Back Rack Barbell Lunges, 3 x 12 steps, rest 30 sec
C2. Bottoms Up KB Press @ 30X3, 3 x 4-6 reps, rest 90 sec
E. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec *add weight if possible
+
For time:
3 rounds:
10 Power Snatch, 135#
10 Box Jumps, 30"
RESULTS:
A. 185 felt tough today. Had trouble stabilizing the bar over head.
B. 275
C1. 185
C2. 25# KB's
E. Didn't do these. Hamstrings we're still a little uncomfortable starting to get better though.
+
4:39
Did first set unbroken and fast. Probably wasn't the best idea. Did 3 tng snatches on the second
Round then went to singles the rest of the way.
Monday- September 15, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3 Position Snatch- build to tough set (high hang, mid thigh, knee cap)
B. Clean Cluster- build to tough single, rest 3 min
C1. Back Rack Barbell Lunges, 3 x 12 steps, rest 30 sec
C2. Bottoms Up KB Press @ 30X3, 3 x 4-6 reps, rest 90 sec
E. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec *add weight if possible
+
For time:
3 rounds:
10 Power Snatch, 135#
10 Box Jumps, 30"
RESULTS:
A. 185 felt tough today. Had trouble stabilizing the bar over head.
B. 275
C1. 185
C2. 25# KB's
E. Didn't do these. Hamstrings we're still a little uncomfortable starting to get better though.
+
4:39
Did first set unbroken and fast. Probably wasn't the best idea. Did 3 tng snatches on the second
Round then went to singles the rest of the way.
Sunday, September 14, 2014
W14
Saturday- September 14, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 500m
12 Double KB Snatch, 35#/hand
10 Wall Ball, 30#
20 Box Jumps, 24” step down
3 Burpee Ring Muscle Ups
rest 5 min b/w sets
*mix and match the order every time through **Burpee Ring MU’s last every round
RESULTS:
Warm Up: Completed
+
4:26
4:30
4:44
4:50
4:28
Saturday- September 14, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 500m
12 Double KB Snatch, 35#/hand
10 Wall Ball, 30#
20 Box Jumps, 24” step down
3 Burpee Ring Muscle Ups
rest 5 min b/w sets
*mix and match the order every time through **Burpee Ring MU’s last every round
RESULTS:
Warm Up: Completed
+
4:26
4:30
4:44
4:50
4:28
W14
Friday- September 12, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec L-sit from rings
+
Air Dyne 30 Cal For time:
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. OHS- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 260#, be as aggressive as possible
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
20:45
+
:56
PM
A. Complete
B. 245
C. Complete
D. 285
E1-E2. Complete
Friday- September 12, 2014
A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec L-sit from rings
+
Air Dyne 30 Cal For time:
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. OHS- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 260#, be as aggressive as possible
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESULTS:
AM
20:45
+
:56
PM
A. Complete
B. 245
C. Complete
D. 285
E1-E2. Complete
Wednesday, September 10, 2014
W14
Wednesday- September 10, 2013
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 145#
+
10 min EMOM
1st- 5 Thrusters, 185#
2nd- 10 CTB Pull Ups
+
10 sets @ high effort
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#
*rest 60 sec b/w sets, Same order every time. Try to keep same pace every round
RESULTS:
1st EMOM got real tough for the last 5. Was breathing heavy hard a hard time recovering between rounds. Never broke though.
+
2nd EMOM. Went into it feeling tired. Really didn't want to put my hands on the bar. BUT! I was
Finally able to handle those 185 thrusters. Got them all done and the pull ups were no problem.
+
:41
:41
:41
:40
:40
:39
:40
:39
:37
:39
No problems here. Felt fast and smooth.
Wednesday- September 10, 2013
Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 145#
+
10 min EMOM
1st- 5 Thrusters, 185#
2nd- 10 CTB Pull Ups
+
10 sets @ high effort
4 Burpees
6 KB Swings, 70#
8 Wall Ball, 20#
*rest 60 sec b/w sets, Same order every time. Try to keep same pace every round
RESULTS:
1st EMOM got real tough for the last 5. Was breathing heavy hard a hard time recovering between rounds. Never broke though.
+
2nd EMOM. Went into it feeling tired. Really didn't want to put my hands on the bar. BUT! I was
Finally able to handle those 185 thrusters. Got them all done and the pull ups were no problem.
+
:41
:41
:41
:40
:40
:39
:40
:39
:37
:39
No problems here. Felt fast and smooth.
W14
Tuesday- September 10,2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:45/500m, rest 3 min x 8
+
15 min @ aerobic effort
Air Dyne
*every 2 min hop off and do 5 strict toes to bar
RESULTS:
200's
:31
:33
:35
:32
+
1:43
1:43
1:42
1:44
1:44
1:51
1:45
1:43
No idea what happened on number 7 just got mentally weak I guess. But was able to rally back and finish strong.
+
Complete
Tuesday- September 10,2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:45/500m, rest 3 min x 8
+
15 min @ aerobic effort
Air Dyne
*every 2 min hop off and do 5 strict toes to bar
RESULTS:
200's
:31
:33
:35
:32
+
1:43
1:43
1:42
1:44
1:44
1:51
1:45
1:43
No idea what happened on number 7 just got mentally weak I guess. But was able to rally back and finish strong.
+
Complete
Monday, September 8, 2014
W14
Monday- September 9, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. Hang Snatch.OHS- 1.1, build to tough set (hang from below knee cap)
B. Clean Cluster- 5 x 1.1, rest 3 min
C. Barbell OH Lunges, 3 x 12 steps, rest 30 sec
D. Bottoms Up KB Press @ 30X3, 3 x 4-6 reps, rest 90 sec
E. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec
+
For time:
10 Snatch, 135#
10 Snatch, 155#
10 Snatch, 175#
10 Snatch, 195#
*power or full
RESULTS:
A. 195
B. 205, 225, 245, 265 (1 for 2), 275 (0 for 2)
Started getting tired and distracted. Head just wasn't in it for those last 2 sets. And still pretty worn out form the weekend.
C. 135
D. 25#'s
E. 6 each time
+
9:19.
Was on pace to be sub 8:30 then I failed once on the 6th rep of 195 and twice on the 10th rep
Monday- September 9, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. Hang Snatch.OHS- 1.1, build to tough set (hang from below knee cap)
B. Clean Cluster- 5 x 1.1, rest 3 min
C. Barbell OH Lunges, 3 x 12 steps, rest 30 sec
D. Bottoms Up KB Press @ 30X3, 3 x 4-6 reps, rest 90 sec
E. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec
+
For time:
10 Snatch, 135#
10 Snatch, 155#
10 Snatch, 175#
10 Snatch, 195#
*power or full
RESULTS:
A. 195
B. 205, 225, 245, 265 (1 for 2), 275 (0 for 2)
Started getting tired and distracted. Head just wasn't in it for those last 2 sets. And still pretty worn out form the weekend.
C. 135
D. 25#'s
E. 6 each time
+
9:19.
Was on pace to be sub 8:30 then I failed once on the 6th rep of 195 and twice on the 10th rep
Friday, September 5, 2014
W13
Friday- A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec FLR on Rings
+
Row 225m @ 97%
rest 5:00 min
Row 225m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 255#, be as aggressive as possible
D. 1 & 1/4 Front Squat- build to a 3RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESLUTS:
AM:
4K - 19:52
225's - :46.0 , :46.1
PM:
A. complete
B. 235
C. Complete
D. 275
Friday- A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec FLR on Rings
+
Row 225m @ 97%
rest 5:00 min
Row 225m @ 97%
P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 255#, be as aggressive as possible
D. 1 & 1/4 Front Squat- build to a 3RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice
RESLUTS:
AM:
4K - 19:52
225's - :46.0 , :46.1
PM:
A. complete
B. 235
C. Complete
D. 275
Thursday, September 4, 2014
W13
Wednesday- Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 135#
+
10 min EMOM
1st- 4 Hang Power Clean & Push Press, 53#/hand KB
2nd- 3 Wtd Muscle Ups w/ weight vest
+
10 sets @ high effort
10 Alt. KB Snatch, 53#
10 Thrusters, 65#
10 Box Jumps, 24”
5 Burpees touch 6"
*rest 90 sec b/w sets
RESULTS:
EMOM got tough last 3 sets but not too bad.
+
Next EMOM went ok. KB stuff was easy. The weighted pull ups started out a little over ambitious probably. Started with 20# finished with 18
+
1:28
1:26
1:33
1:18
1:25
1:29
1:28
1:30
1:28
1:26
Wednesday- Oly/Gym EMOM CP Based + MAP High % effort
10 min EMOM
5 TnG Snatch, 135#
+
10 min EMOM
1st- 4 Hang Power Clean & Push Press, 53#/hand KB
2nd- 3 Wtd Muscle Ups w/ weight vest
+
10 sets @ high effort
10 Alt. KB Snatch, 53#
10 Thrusters, 65#
10 Box Jumps, 24”
5 Burpees touch 6"
*rest 90 sec b/w sets
RESULTS:
EMOM got tough last 3 sets but not too bad.
+
Next EMOM went ok. KB stuff was easy. The weighted pull ups started out a little over ambitious probably. Started with 20# finished with 18
+
1:28
1:26
1:33
1:18
1:25
1:29
1:28
1:30
1:28
1:26
Tuesday, September 2, 2014
W13
Tuesday- August 2, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:46/500m, rest 3 min x 8
+
15 min @ aerobic effort
3 Wall Walks
20 Steps Walking Lunges
30 sec Hollow Hold
3 TGU/arm, 35#’s
50 Double Unders
RESULTS:
200m Runs
:33
:35
:35
:33
+
500m Rows. These were really difficult. Really battled on the last 5
1:42
1:44
1:45
1:43
1:44
1:44
1:44
1:44
+
2 rounds + wall walks
Tuesday- August 2, 2014
MAP cyclical + Core/Scap Aerobic
Run 200m, rest 45 sec x 4
+
Row 500m @ 1:46/500m, rest 3 min x 8
+
15 min @ aerobic effort
3 Wall Walks
20 Steps Walking Lunges
30 sec Hollow Hold
3 TGU/arm, 35#’s
50 Double Unders
RESULTS:
200m Runs
:33
:35
:35
:33
+
500m Rows. These were really difficult. Really battled on the last 5
1:42
1:44
1:45
1:43
1:44
1:44
1:44
1:44
+
2 rounds + wall walks
Monday, September 1, 2014
W13
Monday- September 1, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. Hang Snatch.Snatch Balance- 2.1, build to tough set (hang from below knee cap)
B. Clean Cluster- 4 x 1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 10 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 4-6 reps, rest 90 sec
D. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec
+
For time:
10 DL, 315#
9 Muscle Ups
8 DL, 315#
7 MU’s
6 DL, 315#
5 MU’s
4 DL, 315#
3 MU’s
2 DL, 315#
1 MU
RESULTS:
A. 195.
B. 205, 225, 245, 265
C1. 215
C2. 53's
C3. 6 every set
+
6:28
Was really disappointed here. Couldn't get into a groove with my muscle ups. It's the kip that gets messed up. When I come down between reps I feel like all over the place. Need more work on these when I'm tired I feel like.
Monday- September 1, 2014
Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. Hang Snatch.Snatch Balance- 2.1, build to tough set (hang from below knee cap)
B. Clean Cluster- 4 x 1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 10 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 4-6 reps, rest 90 sec
D. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec
+
For time:
10 DL, 315#
9 Muscle Ups
8 DL, 315#
7 MU’s
6 DL, 315#
5 MU’s
4 DL, 315#
3 MU’s
2 DL, 315#
1 MU
RESULTS:
A. 195.
B. 205, 225, 245, 265
C1. 215
C2. 53's
C3. 6 every set
+
6:28
Was really disappointed here. Couldn't get into a groove with my muscle ups. It's the kip that gets messed up. When I come down between reps I feel like all over the place. Need more work on these when I'm tired I feel like.
W12
Saturday- August 30, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 30 Cal
15 Dead Lifts, 95#
10 Wall Ball, 30#
75 Double Unders
5 Burpee Bar Muscle Ups
15 Box Jumps, 30” step down
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
6:21
6:18
7:18
5:56
5:51
Took me a couple rounds to really get rolling. Had a long
week and was really tired. The third one I caught my shin on one of the box jumps. Thought I was ok until the about 3 seconds later and I seriously though I may had done something serious, took me a second to be able to walk it off. After that I'm not sure how bout I found a second wind and really got in a groove,
Saturday- August 30, 2014
Gym Warm Up + MAP Varied, Mixed
3 sets not for time:
3-4 Skin the Cat controlled
4-5 Pistols/leg *add weight if possible
25ft HS Walk
+
5 sets @ consistent effort
Row 30 Cal
15 Dead Lifts, 95#
10 Wall Ball, 30#
75 Double Unders
5 Burpee Bar Muscle Ups
15 Box Jumps, 30” step down
rest 5 min b/w sets
*mix and match the order every time through
RESULTS:
6:21
6:18
7:18
5:56
5:51
Took me a couple rounds to really get rolling. Had a long
week and was really tired. The third one I caught my shin on one of the box jumps. Thought I was ok until the about 3 seconds later and I seriously though I may had done something serious, took me a second to be able to walk it off. After that I'm not sure how bout I found a second wind and really got in a groove,
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