4.5 miles in NYC up to Central Park

GPS went a little haywire up there

GPS said 44:38

Average pace of 9:53

Probably not that far off

http://connect.garmin.com/activity/126354382

5 miles in NYC

GPS went really haywire today

38:03

7:36 pace

Probably more like 4-4.5 miles

WOD

100yds (sprint under 13 seconds)
20 HRPUs
100yds (sprint under 13 seconds)
20 HRPUs
100yds (sprint under 13 seconds)
20 HRPUs
100yds (sprint under 13 seconds)
20 HRPUs
100yds (sprint under 13 seconds)
20 HRPUs
100yds (sprint under 13 seconds)
20 HRPUs

Note: Warmed up doing 4x100yds all under 14 seconds, did the entire workout on grass football field

It sounds easy, but to maintain this speed level is a killer!!

EMOM 10

• 5 Strict pullups w. 1-2 seconds hold at top and a slow excentric descent (2-4 seconds)

1 Rep Max:
Sumo Dead Lift
315 LBs

MetCon:
3x
7 Squats at 225 LBs
30 Double Unders
15 Wall Balls
10 Toes to Bar

2 Front Squats on the minute for 11 minutes @ 50%, and 1 30/24 Box Jump.

100lbs for the front squats/ 28in box jumps

5 min Rest:
5 Rounds of:
15 Front Squats 135/95
20 Hand Release Push-up

5 RFT
300m row
15 pushups

12X2 sitting shoulder press

Then

FT
10 C2B pullups
20 ring dips
30 pushups
40 walking lunges (each leg)
50 II unders
60 burpees

Then

10m sprint max in 2 min

3 rep max close grip bench press
2x max rep barbell pushups

Then

5RFT
21 dumbbell thrusters 20#
42 II unders

80 wallballs
400m run
120 box jumps 20"
400m run
180 KB swings
400m run
240 sec handstand holds