DEC 21- 1hr 7 min trail run with Tommi at North Boundary

DEC 22- Crossfit
20 mins AMRAP
5 burpees
10 box jumps
15 KB swings 53#
12 2/3 rounds

DEC 23- Crossfit
Tabata x 6 rounds
squats15
pullups 7
rower 7 cal
pushups 5
abmat 10
score is the lowest of reps in each round

DEC 24- Crossfit
"Grace"
115# clean and jerk 30 reps
3:30

trail run
3x5 mins 160-170 HR 3 rec
40 mins total

DEC 25- Road ride
3x8 min tempo
60 min total

DEC 26- Crossfit
75 reps-75#'s power snatch
4:56

trail run
30 mins intervals (trails soaked from rain)

DEC 27- 40 miles road ride with Defur
rode to the Sinks in the smokies

DEC 28-off

DEC 29-trail run
3x(200m,400m,600m) recover the time it takes you to run the interval
40 mins total

pm)Crossfit
Front Squat 3 sets x 5 reps
175#'s
Press
135#'s...tried 145 failed on 3rd rep

DEC 30-trail run
2x 1/2 mile 3 mins rec
2x 1K 3 mins rec
32 mins total

Dec 31- 15 mins AMRAP
7 KB squat cleans
7 push ups
20 rounds total

JAN 1- off

Jan 2-Crossfit
4 rounds
5 snatch (catch in squat) 40# DB each arm
10 burpees
10 hang cleans 135#
5 (each arm) turkish sit up
12:17