It hasn't been the best work out day!
CF WOD 9:30
  3 rounds for quality
     5 front sqts (60% 70% 80% 1rm) 95#, 110#, 125#
    10 ring rows (2nd and third set from box)
    15 GHD situps
Had to leave wo due to sick kid.

CFW WO 4:00: 2 hour ride
   Rode about 4 minutes and had to stop due to what turned out to be a tire issue. My back tire was rubbing on my frame. One good thing is at least I got some practice on changing tires :-/