I was sick in bed & throwing up all day yesterday with a stomach bug, so I modified today's training to allow my body to further recover. 

Friday 1-8-16:

2hr 10min

AM Session:

1. Warm-up:

100 Perfect Air Squats 

*Nice and easy, activate legs and hips

= 2:04. 

2. 3 rounds:
3-mile Assault Bike

Rest 5 minutes 

= 7:34, 7:38, 7:34.

Total time 32:46. 

Assault bike at 316-409 Watts the whole workout. 

3. For time: 

160 Strict Handstand Push-ups 

= 14:13.

20-10-10-then 5's the whole way. 

+Easy 10min Assault Bike cool down. 
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PM Session:

Crossfit Mainsite Workout from 12-22-13

1. For time:
100 Double Unders 
Then, 
5 rounds of:
10 Dumbbell Deadlifts (Two 55lb DB's)
10 Dumbbell Front Squats (Two 55lb DB's)
10 Handstand Push-ups 
Then, 
100 Double Unders 
= 7:54. 

Everything unbroken!
Dan Bailey got 10:06 on this workout. 

+Easy 10min Assault Bike cool down.