EMG - 7/14/15

6 mile trail run 850 ft of elevation change 8:03 pace

tabata
push-ups 15,15,15,15,10,9,6,6  
sit-ups 15,15,15,15,15,15,15,15

extra set of 15 push-ups

EMG - 7/13/15

4 mile OCR workout 32:40

EMG - 7/12/15

6 x 180 m hill repeats
5 x 5 pull-ups 15 lb vest 5,5,5,5 10 lb 3

EMG - 7/9/15

4 miles of trails
3 miles at beach

EMG - 7/8/15

Full OCR (TM) circuit 10 lb vest 15 lb dumbells

EMG - 7/7/15

6 mile trail run  850 ft of elevation  8:04 avg pace

tabata
push-ups 15,15,15,15,10,10,10,9
sit-ups 15,15,15,15,15,15,15,15

EMG - 7/6/2015

4 mile OCR workout
7.01 min moving pace 244 ft elevation gain
1mile - 15 burpees 1:05
1.5 mile - 15 24in box jump :36
2 mile - 15 burpees 1:15
2.5 mile - 10 chin-ups :25
3 mile - 15 burpees 1:15
4 mile - 1/8 mile bucket brigade
              10 pull-ups, 10 toes to bar