Strength Training 1:00:00 
Crossfit - great workout this am.
Warmup: 200 m run, 10 twisting lunges, 10 pushups x 3
WOD: 50 thrusts, 200 m run, 30 thrusts, run, 20 thrusts, run, 10 thrusts, run
Super hard but good workout.
Mtn Biking 1:45:00 
Fun ride with Vikki, Russ, Atsuko and the pooches. Poured rain at the end. Then hailed as we drove away.