Warm up: 3 rounds of 5 squats, 5 pushups, and 10 air pullups

Workout: Variation of WOD http://www.americanparkour.com/content/view/1940/322/ . My legs were sore from the last few days
so I modified the workout

6 rounds of the following in 15 minutes:
 
  up and down the stairs x 2

  assisted muscle ups (feet half way up the barrier I was pulling up on) x 5

  Squats x 10

I had to go to the dentist today and I hate the dentist.  It is like being tortured.  I stayed up late sunday night and was really tired when I got home from work so I didn't do much today.  I practiced a few vaults in my backyard while playing with my kids.  It was so nice to be able to go outside.

Sort of did WOD http://www.americanparkour.com/content/view/1964/322/ . 
I worked on being able to hand stands for quite a while, while playing Wii with my little boy.  I think I have built up enough strength that I can actually do one, now I am just working on the balance.  I can hold it for a about 2 seconds, I just haven't figured out how to correct myself if I get a little off balance.  I found one thing that helps me a lot is to not look down but to look forward.

I also started to build a mechanism to practice backflips in my backyard.  Right now it is just two ropes tied to my 70 foot maple tree and I hold on to the ropes and do backflips, but I planning on making it into a full gymnastics type harness so I can practice all types of tricks.

I also did a total of 16 pullups in sets of 4 through out the day.  One set I did with a ~10 lbs backpack on.  I also did 5 pushups with my 40 lbs little boy on my back.

I did 41 pullups over the course of the day.  Usually 4 in each set

I practiced handstands a little bit in my backyard.  The longest I did was about three seconds
In the evening I did the WOD http://www.americanparkour.com/content/view/1983/322/

Warm up : 3 rounds of 5 squats, 5 push ups, 10 air pullups
Workout:

L-Sit - total of 2:00 (:30,:30,:30,:30)

Pushup position with feet at shoulder level and hands at stomach level - total of 2:00  (:30,:30,:30,:30)

Front Tuck - total of 2:00 (:30,:30,:15,:15,:15,:15)

Handstand with feet on the wall - total of 2:00 (:30,:30,:20,:20,:20)

My L-Sit is really more of an h sit because my hamstrings are so tight I have a really hard time hold my legs out straight even with my body at a 90 degree angle to my thighs.  I really need to work on that.

No real workout, just played on a jungle gym for a couple hours with my son and nephews.  I practiced some pretty fun moves.  One was jumping from a balance beam about a foot off the ground to a pole about 4 feet away, swinging around the pole and then landing back on the balance beam.  Another was jumping from the balance beam and grabbing a bar about 6 feet away and 7 feet high and swinging onto a 4 ft high platform about 10 ft from the balance beam.

I did a total of 20 pullups in sets of 4 throughout the day.

In the evening I did the WOD http://www.americanparkour.com/content/view/2007/322/

Warmup: 3 round of 5 squats and 5 pushups
butt kicks, high knees

Workout: Run a 5k for time

I was kind of afraid of doing this workout, because I haven't run for more than a half mile straight for a few years.  Plus, I haven't done any real aerobic work since I stopped riding my bike to work when the weather turned cold in October. I didn't have any doubts I could run a 5k but I was really afraid of seeing how awful my 5k time would be.    I also didn't want to injury myself by pushing too hard. So I decided I would take the first half casual and then push a little bit harder the second half.  My time was 27:41 (14:47 first half, 12:54 second half, approx 8:55 minute miles). Sadly, that is closer to my 10k PR time than my 5k PR time, though at the same time it isn't as bad as I thought it might be, I was worried it might take me over 30 minutes and that would have been truly sad.  I guess it is hard for me because with all the workouts I am developing more strength than I have ever had and in running I am far far away from what I know I can do.  I guess I will have to decide if I want to sacrifice more time to get in better running shape.