circuit; endurance--short road tempo run

At Ute Park. Warmup: med ball throws @ 20

Part 1:
10 x ball slam @ 20
10 x decline pushup
10 x KB step-up @ 53 (5 each leg)

5 rounds. Time 11:02

Part 2:
10 x KB swing snatch @ 36 (5 each arm)
short sprint (~20 meters)
5 x KB squat clean @ 53

3 rounds. Time 7:10

Kurt got a bad low back spasm while doing the squat cleans.

Part 3:
Misc farmer's walks @ 53 + 36


Evening:
Tempo run on CR223. Approx 4 miles, time 36:48, 370 feet climb.