Rope Climb, Farmer Carry, Deadlift, Bike

 Wow--that's a lot to pack into one WOD, if I had done it Rx there would have been 12 rope climbs, I did 5 and was happy with that. I did the Farmer's Carry @ 50lbs (total) and 50lbs on the dumbbell deadlifts, the bike sucked as usual, at the end I forgot to do the last bike and just decided to call that scaling rather than drag myself up off the floor and go do it once I realized I really wasn't done.

Time: 17:34

I had a comparison Dexa Scan this morning also, my body fat has decreased and muscle has increased although not as much as I would like.  All in all the results are good, BMD was good, no osteoporosis or osteopenia, not complaining about that!

Pickleball lesson tonight with a new coach, we"ll see how that goes. 

3 RFT

 3 RFT

30 Wall Ball Shots

90 Dubs

My dubs are getting better, but no where near 90 in a round.  Wall balls were supposed to be heavy today, I went from a 6lb to 8lb ball, that's heavier!

Time: 9:35

Hit or Miss

 Workouts have been sorta hit or miss lately but sometimes a break is good.  Maybe it's been a lot of breaks, and sometimes I just haven't recorded them, but this morning I got a good garage gym workout.

Kettlebell Swings/Burpees

 6 Rounds for Time:

24 KB Swings

12 Burpees to Target

Time: 15:42

Followed by Turkish get up attempts

Pistol Squats and Bike Cals

I really do want to learn to do them. 

Chipper Chipper

 Today was a chipper that was way better than I anticipated:

10 Deadlifts

20 Pull Ups

30 Wall Balls

40 Box Jumps

800M Row

40 Box Jumps

30 Wall Balls

20 Pull Ups

10 Deadlifts

Deadlifts@85lbs, 18" Box (I know I said I was going to do 20" but the brain over ruled me)

Some pull ups, mostly jumping

Time 19:50

Thrusters and Rope Climbs

 Drop in at 7K this morning.  Good class 8+4 on my rounds of rope climbs and thrusters.