A.
2 Sets:
20 Pull-ups
15 Thrusters (95/65#)
100 Double-Unders
15 Thrusters (95/65#)
20 Pull-ups
Rest 5 Minutes
-3:30
-3:56 ... unbroken movements aside from the double-unders ... this was rough ... very 'Fran'-esque ... particularly felt it on the 2nd set ... first set of DU went 75/25 ... 2nd set went 40/30/30 ... tough effort, especially the last set of thrusters and pull-ups ... great training, really enjoyed getting this in.
B.
3 Rds, not for time:
15 Stick Sit-ups
30 Flutter Kicks (each side)
100 Ft 1 Arm DB Farmer's Carry (L)
100 Ft 1 Arm DB Farmer's Carry (R)
-Complete, 70# KB
PM Workout (1445)
9 Mile Run
-1:43 ... this was bad ... average of 11:32 mile pace ... probably the slowest run I've ever been on ... felt decent for 3 miles and then encountered extreme cramping ... just tried to push through it but I was really slowing down and feeling pain ... fitness/aerobically I felt fine... just extreme stitch/side ache slowing me down. Grinded it out ... at least got the 9 in, if extremely slowly.
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