Berkeley WOD 8-10-9

900 am- run; >5 miles-easy pace, mostly flat with a few steep bumps- last mile hard. 

500 pm- ride; 2x5 x 2 min intervals with 1 min recovery with out descending (climbing while recovering)

 between sets of 5 did 2 x 5 min intervals on flat/false-flat/slight downhill 

(also rocked a sick Bow at the peak)

then 

back at Berkeley HQ- 

30 x 1.5 min consecutive rounds of

6 x single arm snatch @35# (3 each side)

5 x pull ups 

10 x pushups 

15 x sit ups. 

45 min-

90 snatches 

150 pull ups

300 pushups 

450 sit ups 

NO sleeves!

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