EMG - 7/17/15

5 x 180m hill repeats

partial OCR circuit 10 lb weight vest 15 lb dumbbells

EMG - 7/16/15

Elfin' Forest 5.34 mile 1180 ft of elevation 9:46 avg  12 min first mile

reverse ladder pull/chin-ups, dips, burpees
10-1  completed this for only the second time ever, though it was pretty sloppy.

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