AM Workout (0615)
Overall went easier on today's class WOD ... kept the intensity / volume overall low.
A.
Every :90 for 18 (3 sets of):
Station 1 - 6-8 Strict Ring Pull-ups
Station 2 - :60 Plank
Station 3 - 10 DB Pull-Overs (50#)
Station 4 - 100 ft Double KB Overhead Carry (2x53# KB)
-Complete
B.
3 RFT:
500m Row
25 RKBS (70/53#)
25/20 Cal Echo Bike
15 Burpees to 2” Plate (25# bumper)
-16:10 ... consistent aerobic pace here ... kept it moderate and got a nice sweat.
PM Workout (1530)
Easy 5 Mile Run
-Complete, ran about 45 minutes, 9:00 mile pace ... my right ankle has been a little tight with achilles pain from the double-unders the last couple weeks, but I was extremely surprised it didn't hurt running and actually felt better afterward!
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