8th 
AM
A. SC start at 205 add 10# every 30sec until max
205 - 245x 1, 255xf, 255xf
right hip flexor tight…
https://www.youtube.com/watch?v=eWbIYESN8U8

+
for time
30 CTB chin ups
10 thruster 155#
20 CTB chin ups
10 thruster 155#
10 CTB chin ups
10 thruster 155# 
6:42 - https://www.youtube.com/watch?v=HNxcfNLG0qM

+
3 rounds for time
15 KBS 1.5pd
15 burpes 
3:29 ub - https://www.youtube.com/watch?v=qt1eH2Bf79A

3:20 at 2pd 03-06-2014
3:10 at 2pd 11-07-2014

+
AD 30sec increase pace every 10sec last 10sec all out
rest 2mins x 5
1 - 9cal
2 - 9cal
3 - 8cal
4 - 8cal
5 - 8cal

PM
*still feeling a lot of tension on the hip flexor
increased pace as i felt the muscle warm-up...
Run 225m 95% effort
rest walk back to start x 10
1 - 1:00.5
2 - 56sec
3 - 53
4 - 52
5 - 51
6 - 51
7 - 50
8 - 48
9 - 47
10 - 46
+
10mins Z1 run