July 11th - run backwards.....or up stairs or both.....

yesterday was a rest day - we spent it at Six Flags !!!!!
Roller coaster heaven.


Today was not a rest day 
7:00 AM
3 flights of stairs x 5
100 push ups - every time you break run to the 50 yard line and then back to continue....
I did 25-15-10-10-10-10-10-10


then burpee shuttle....
1 burpee run to 40 yard line 2 burpees run back....until I was at 12 burpees.


400 m backwards run - lactic BURN !!!!
sprint 5 yards touch line -run backwards 5 yards drop to chest...x 20 - legs burn at this point 
about 10 min backwards tutuorial...pull my freaking heels up.....working that posterior....;-)


Rest during day .....

6PM workout

10 min stair run 

I got 7 rounds - we were going for 10

Stair sprints x 6

Fastest 9secs

Slowest 10 secs

3 times chase up stairs 

Lost 2 times 

20 push ups each time-penalty =40 push ups

Then race by elimination - I was out the first round 

peace. love. crossfit.