Run

• 1h 20m
• 8.66 miles
• 09m 14s /Mi

30@ z1 2x10'(5)@z3 rest z1-2

Run

• 40m
• 4.20 miles
• 09m 31s /Mi

At churchill track
warm up then 5k TT. time was 23:20.
splits were 7, 750, 740 or there abouts. hr was 170, 169, 170.

Strength

• 1h 00m

worked snatch skill. Wod was 4rft of 5 squat snatches @ 95, 10 squat cleans at 95 and 15 t2b. 19:18. Was going to put up a better time but then failed 4x on the last round of snatches and my hands were too wet to hold the bar on the t2b.

Swim

• 1h 00m
• 2000.00 yards
• 03m /100 yards

200M WU
500M Drill as 2x 50 catch up, 50 finger down, 50 barrel grab, 50 touch thigh, 50 swim golf
11x100 on a 2:30 send off. I know that this is slow but at least I didnt bust and got all the way through.
2x50 hard (45 sec) 4x25 easy.

Strength

• 1h 00m

6:30 cf class
DL max 300!
3x3 cleans at 135
20min amrap run curb to curb, 25 burpees. 7 rnds and partof run on 8.