7/15/2014

 13lb vest

4 rounds

1/4 mile dreadmill jog, 4mph
6 push up burpees to a jumping pull up
8 good-mornings, empty O-bar
8 hanging knee raises

4 rounds
4 squat cleans, 89lbs
15 cable crunches, 150lbs

4 rounds
inverted bosu ball air squats

Spent last week in Seattle at a leadership training.  It was a good experience, good people, and great location.  As with any downtown area there was some sketchiness, but nothing that felt dangerous.  It was too intense to be a vacation but it wasn't work either.  Next time I'll make sure P comes along and we can get a bit of a vacation out of it too.