Berkeley WOD 8-12-09 Infiltrate Destroy Rebuild

900 am run- 5.5 miles working on form; hands past hips, face and shoulders relaxed, quick stride, not landing on the heal of the foot...ect 

230 pm ride- climb up Claremont standing in little chain ring the whole way to the top of Grizzly Peak, descended down Wild Cat working on handling, figure 8 drills in the parking lot at the top (5 times each way). Had planned time trial intervals but after the climb I knew I would be able to ride with the desired intensity. 

then park- 

as many rounds in 20 min of 

5 pull ups 

10 pushups 

15 un-anchored sit ups

(30 rds + 5 pull ups- this seems to be my limit for the time being)

then 3 rounds for time of 

20 pull ups 

20 squats 

20 pushups 

20 sit ups 

20 hanging windshield wipers (10 on each side)

30 yard dash 

then go home and eat. 

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