Berkeley WOD- 8-16-09

900 am run- 5+ miles, mostly flats with a few bumps. 

400 pm ride- 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery. 

1x 6 min. flat interval 

then descend 

4x2.5 min. intervals, continuously climbing during 1.5 min. recovery.

700 pm- HQ FST- 

5 rds for time of 

21x burpee 

21x pull up 

21x dip 

22:17 (crossfit main site WOD)

then 

3 rds (each side)

without setting the db down 

6x single leg rdl

6x clean 

6x push jerk. 

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