6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
Total time: 52:02
Avg Pace: 8:40
Calories: 869

1mi WU: 9:19
1st 1600m: 7:40
800m: 4:45
2nd 1600m: 7:36
800m: 4:55
3rd 1600m: 7:32
1mi CD: 10:12

http://connect.garmin.com/activity/134715092

4x10 @ 40% of 1RM

A: Incline db Bench press 3set
B: Assisted strict pull ups 3set
C: Hip Adductor machine 3set
D: Leg extensions 3set
E: Triceps push downs 3set

5 Rounds for time

400m Run

15 OHS 95/65

Wasn't feeling too good before this one today...sore throat and swollen glands all day. However, I pushed through and felt much better after the workout than before. Calves felt very, very tight today...think all the running this week is knotting me up a bit. OHS gets really tough in later rounds. I only had to split into 8/7 and 7/8 in the last rounds, so I was happy with that. My lung capacity is making a tremendous comeback...whee! I tried to stay on same round as Jared, but the dude is a fuggin cyborg. :O Worked on my pull-up tempo after the workout today.

ADVANCED and FIRE-BREATHER
Lift:
Back Squat
5 sets of 7 @ 75%

ADVANCED
WOD:
"Spry - ADV"
7 Rds
10 Box Jumps 20"
10 Push Ups

Lift = 185lbs, 5 x 7
WOD = 3:59

Try to complete in 7 minutes:
21-15-9
Overhead Squats (RX 95/65)
Sumo Dead Lift High Pulls (RX 95/65)
Result: got through the round of 15

-Rest for 2 minutes-

Try to complete in 7 minutes:
21-15-9
Hand Stand Push Ups
Ring Dips
Push ups
Result: got through 15 ring dips and 4 push-ups
Modifications: did some ring dips with a band

With a partner, we did 2 rounds of:

100 meter run
60 box jumps
200 meter run
80 smash ball (10lb ball)
300 meter run
60 double unders
400 meter run
60 sit ups

All 20lb balls were being used so we increased the reps from 60 to 80

Clean 1 RM

15-12-9-6-3
Thruster (40/30)
Burpee

Hang Clean 1 RM