WOD 7-18-09 Helltrack Hundred

6 hrs 15 min.

100 mile ride on single speed road bike
-tempo to Montrose ride/35 mile race pace group ride very hard
-tempo for remainder of miles.

Rad like Cru Jones at Helltrack

Drill it.

WOD 7-17-09

1 hr ez spin

1 hr:
10-1 pullups w/8 lb med ball (rope/waist/medball)
20-1 pushups
Med ball throws and catches
TRX core A and B + mt climb, post squat, standing turnaround, ham
Ez spin back to HQ

Drill it.