a russian good morning

May: 30

"you miss 100% of the shots you don't take

Wayne Gretzky

WO du jour: "a Russian good morning".

No need for warm up comrade, you can do it on the run.

1 mile run.. (that sucked first thing in the morning.)

200 air squats

200 pushups

200 16kg swings

300 16kg snatches

200 tire slams with 16# hammer.

1 mile run ( to cool off)

43:20 time.

I have a steep hill I live on the 1st haft mile of the run, then back down hill. But the second mile felt like some on put breaks on my hip flexors and more like I had been running for 10 miles.

spent the rest of the day taking the paint off my Kettlebell handles.

Have a nice day suffering and remember the mission is sacred