Wod

5 sets
Squats/Calf Raise- 45/135/185/225/235x 10ea
Plyos (jump squats/scissor lunges/box jumps)- x 5ea
Tibia Calf Raise on the hip sled- x 8
Hex Bar Farmers Carry- 200

3 sets
Goblet Squat- 50/60/70 x 5
Slant Board Goblet Squat- Same
OH Knees over toes lunges- body wt/25/25 x 5ea

2 sets
Walking KB Lunge- 35s x 12

Deadhang for 2min
 
17 miles (3000') with a couple of buddies today; it's called the Helena Ridge Challenge sponsored by Blackfoot Brewing you get a free beer (and then get to buy a $25 t-shirt if you want :ROFLMAO: ). We had a perfect day for it—started in the mid 20's, finished in the mid 40's. Have to say that's about as good as a beer can taste :D

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25min of warm up circuits, 4 sets of Rotator Cuff Raises, 6 sets of 6 Pull Ups, etc.

4 sets
Close Grip Bench- 185 x 8
Goblet Squat- 60 x 8
Pull Up- x 12
Slant Board Goblet Squat- 60 x 8
Hanging Windshield Wipers- x 20
Knees over Toes OH DB Lunges- 30 x 5ea
300yd run

Loaded Bar Carry- 185
Suitcase Carry- 75
Pull Up- x 25

3 sets
DB Tri Extension- 20s x 10
DB Rotation- 20s x 12

A 2mi, 400vert, walk with the wife after elk shank roast Easter dinner.
 
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