Sat: 8/1/15, lsd run, upper ladders

In the AM: 

35 min run @ easy pace (hilly)

In the PM: 

10-8-6-4-2 

1h c&p @ 20kg (r/l)

1h bent over row @ 36kg (r,l)

Finished up w/ upper body band work 

Then: 

Cold shower 

J/m 

Foundation drills 

Wedding at night w/ folks from Sweden. Lots of drinks, snus and overall poor nutrition.