Run 1 mile @ 90%
rest 4 min
Run 800 m @ 90%
rest 3 min
Run 400 m @ 90%
rest 2 min
Run 800 m @ 90%
rest 1 min
Run 1 mile @ 90%
Noon
A. Clean Grip DeadLift - work up to a tough single - go for 1RM if feeling it
PM
as many rounds in 15 min:
10 wall balls
3 muscle ups
15 double unders
Results
AM
Run felt great. Finished the WOD in 32:30, subtract out the 10 min of rest so 22:30
Noon
After a weekend of hip thrusting kettlebells I was feeling the PR and came up with 465. Felt like I could have gone a little heavier but I didnt want to swim to far in uncharted waters
PM
Lost track of round count. It was either 10 rounds and change, or 11 rounds in change. I was able to keep a steady breathing pace throughout the WOD. The MU was the only aspect that gave me issues. In a fatigued state I couldn't get the turnover with the MU.
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