Monday Funday - Run day......he he

So I went to a job today.....I freelance hence I  don't work every day, and today I went on an emergency project.....4 days booked, shoot on Thursday so that is good for cash :-)

the ceiling at the office entrance.....nice

Left to get shoes for the kids ....one has size 44 and the other one 40.....my boys aren't so small anymore.

School starts Wednesday 9th and 7th grade - What happened?

Managed to meet the younger one for a barbershop apointment, moral support...

Off to CFN...17:30 show...

warmup...run 400 row 400...20 airsquats with arms above head, and 20 windmills.

KB fun ......squat with a KB...racked or overhead.....and again...

FRONT SQUAT 3-3-3-3-3 at 70%....

did 5 x20 kg warm up

3 x 30 kg

40kg-40kg-40kg -40kg -40kg 

dropping my elbows and ....semi-leading with my butt......tired in my legs from yesterday, or maybe just too close to max.

WOD

for time 

20 Lunges and a Squat ( right leg lung, left leg lunge plus a squat makes one rep) with a weight...I picked 12 kg KB

200 meters running 

4 rounds

17:51

Yeah well we all know that lunges is hell on the legs........one at a time.....pure burn. oh yeah!

Love. Peace. Crossfit.