Training Log: Entry 2468

AM WORKOUT (0538 natural wake up) FASTED

AMERICAN INDEPENDENCE DAY

17 rounds of

4 double KB half snatches into a thruster

4 double KB swings

4 burpees over KBs

1 run down the hill

1 run up

Cashout w/76 step farmers walk down the hill, 76 front rack carry up

Total time: 42 minutes

Notes:

* 4th of July, 1776, so we do a 4x4 (4 movements, 4 reps) circuit for 17 rounds.  Since the colors don't run, we do, so get the run in after the 4x4.  Close out with 76 steps.  4th and 1776, you get it.  If you wanna play along at home, the 76 at the end can be anything really: push ups, cleans prisoner squats, I was just running long on time and chose something I could knock out quick.  Any 4 movements will work for the circuit, just meet the spirit here.

* This was a ball breaker and a great way to celebrate the holiday.  Definitely ready to put away from cookout.  

PM WORKOUT (1420)

27 ABCs in 5 minutes w/45lb bells, and I got in a mile run with the Mrs earlier