WOD

Back Squat 5-5-5-5-5 reps

80-80-90-90

First day of working with proper technique.

WOD

Shoulder press 3-3-3-3-3 reps
50kg - 50- 55(fail)- 50- 50

First workout in CF ATL.
Worked on basic Oly moves and kipping pull-ups.

Rest Day

Got into Atlanta this morning. At the gym tomorrow.

Active Rest Day

Traveling back from Baghdad and Dubai. Tabata push-ups and sit-ups in the hotel room.

Rest Day

RestDay. Traveling back from Baghdad, sort of :) Sandstorm.

Karen

6:15

Wall-ball 150 shots
for time:

Last CF workout in Baghdad for 6 weeks.
Five days straight of CF - I was so sore last night I could barely sleep.
36 hours off. I'll try to get to CF ATL on Friday afternoon

Nancy

15 mins

5 Rounds for time:

400 meter run
Overhead squat 95 lbs x 15

• Did .40 @ 2% on the treadmill at a nice even pace
• The overhead squats at 40kg were not as bad as I thought once I found the balance point.