Saturday was the 4th, which I spent on an EMS bike team on the GW Parkway. I wouldn't call it a workout, per se, but we did bike about 25 miles over the course of the evening.

Sunday and Monday were off days.

Tuesday's WOD was

Push press

3-3-3-3-3

rest

Front squat

3-3-3-3-3

I managed 65-85-95-100-105(f) and 85-105-125(f)-110-115. Should have started a little heavier on the push presses, since I was pretty gassed on my last attempt (and was reasonably sure I could have gotten 105 up had I tried it in an earlier set). Both quads tightened up considerably on the third set of the squats, which was kind of a bummer. Altogether the workout was a little disappointing, but to be expected given my lack of commitment in June. This, and the fact that I signed up for the Level 1 Cert in late October, only increases my motivation to put my nose to the grindstone these next few months...