Run

• 2h 06m
• 12.38 miles
• 10m 10s /Mi

hot and sweaty, drank 48 ounces which is extreme for me on that distance

Sport

• Crossfit
• 1h 00m

DROM
5 walkouts
10 scorpians
10 ironcross
10 hip circle
10 fire hydrants

2 rounds:
5 push press
5 shoulder press
5 push jerks

WOD: 4 rounds
250m row
15 push press 65
15 knee to elbow

Tabata planks 6 rounds

Run

• 1h 00m 19s
• 6.00 miles
• 10m 03s /Mi

Sport

• Crossfit
• 10m

10x10
10 push-ups
10 sit-ups
10 sec plank
10 push press
10 rt arm snatch
10 lt arm snatch
10 35 KB
10 OH squats
10 OH lunge
10 mason twists

Run

• 29m 10s
• 3.00 miles
• 09m 43s /Mi

Sport

• Crossfit
• 50m

DROM
400 run
10 spiderman
10 scorpians
10 fire hydrants
10 hip circles
10 pillars

WOD:
AMRAP 20 mins
400m run
10 pull-ups
15 good mornings
20 sit-ups

4 rounds:
20 sec tricep lifts(15 each)in plank position
20 sec squats
20 plank
20 sec rest

Bike

• 6h 34m 16s
• 100.10 miles
• 15.23 Mi/hr

98 degrees, but it was a good ride, felt alot better then Wed.