Last few days

Fri, 1-15
rest, cold, wet, rainy, busy with work calls

Had a nice day with boys, took them for haircuts, etc. Spent an hour at the Y shooting baskets, they LOVED it

Sat, 1-16
5 rounds
run 400
25 situp
25 superman

did not time, but went fairly hard. Supposed to do GHD situps and extensions, need to get a GHD at some point. Did all situps fast and unbroken. Cold, a little drizzle.

Sun, 1-17
Off

Amy and Heidi did great completing their first half marathon. Spent almost three hours at the YMCA with boys letting them shoot hoops. They went hard basically the whole time. Had to tear them away so we could get home for dinner. They are definitely into it which is neat to see.

Mon, 1-18
Strength
D/L
1x3
290
1x18, 1x17
225

Weighted pullup
5-5-4/1
50#

The bar was just glued to the floor on the deads so I decided to not push it. Made a little progres on pullups, felt pretty good. Mixed in planks, l-sits, stretching and rolling while resting.

Metcon
2 rounds
20 pullups
30 pushups
40 situps
50 squats
rest 3 minutes

First round was unbroken until midway on squats, did all the pullups in second round then chopped it up pretty good throughout, did not time rounds but probably between 4-5 minutes.