Buy In
One legged candlestick jumps : 3 sets of 10 on each leg, scale to 2 legs if appropriate (alternating legs, so 20 each set) [vid]
WOD
Run 5K (start in gym, run this loop twice, finish in gym)
Buy Out (on your own)
50 Hollow Rocks
Buy In
ps, Cressy , you better make it in 🙂
wooo did this Monday (but a nice pretty flat trail very unlike our hilly course of death):
23:45
24:46. this was not a good time or a good day for me. i think i’m the only person in the world who would rather run when it’s 30 degrees vs 70 degrees. battled some wheezing and asthma symptoms on the second lap.
on a more positive note…great job chris! enjoyed sharing that 12pm run with you. the first half anyways…
28:13
walked 2 miles not for time
24:28
25:47 (PR on this course by 1:32)
27:48 (PR on this course by 2:02)
25:40. Where was everyone?!
Oly lifting:
worked on heavy power cleans which turned into heavy hang power cleans. PR’d at 100#. death to the lizard brain.
FS 3-3-3-3-3
67, 89, 99, 99, 99
30:03 1st time running this course. only :13 off my PR (on a flat course) that I had really hoped to beat…one day!
that’s really good! this course is brutal compared to a flat course.
5K split this weekend on the half: 23:30
My hip flexor is giving me some grief still, so I did this on the treadmill today… and I am just going to stick with the split time since I was hurting. it was closer to 26 minutes
25:40 Rx’d