12:30 Gym

2 rounds CF style warmup
15 reps, OH squat, situps, DB swings 10kgs, pushups, power shrugs 30 second samson stretch.
15 minutes fencing footwork.

Sunday 060716

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I Did:
30 KG Thrusters
Kipping PU

7'15"

Time to up the weight a little I think.

Then 2 rounds of

Hammer curl 11x14kg
Back extensions 15 x bw
Incline Lateral raise 12x4kg
1 legged bridges 10 x bw
1 legged cuban press 10x3kg

15 minute stretch.