Man! It has been a long time!

Here are my workouts from this week!
Friday Jan 23rd
Tabata What?
5 Stations - MAX EFFORT at 8 x intervals of 20 seconds work, 10 seconds rest at each station - score for that station is lowest scoring interval. 1 minute rest between stations.
Stations are:
Squats Pull-ups
Sit-ups
Push-ups
Sumo Deadlift High Pull (m:45lb KB)
Total score for workout is sum of scores from each station. 41

7 mile run! 1 hour and 20 minutes

Thursday Jan 22nd
For time:(in any order)
Run 400 meters
80 Sit-ups
70 Walking Lunge Steps
60 KB Swings (m:45lb)
50 Slam Balls (m:15lb)
40 Box Jumps (m:24in)
30 GHD Hip Extensions
20 Pull-ups
10 Burpees
Row 500 meters
Time 23:56 WOW! this WOD was awesome it was very exhausting.

Wed. Jan 21st
Back Squat
3-3-3-3-3-3
Max was 205 lbs pretty awesome!!!

Tuesday Jan 20th
For time:(the movements between the runs can be done in any order)
Run 200 meters25 Bench Press (m:95lb)
Run 200 meters25
Ring Dips
Run 200 meters
25 DB Shoulder Press (m:30lbs)
Run 200 meters
50 Push-ups
Run 200 meters
Can't remember the time?