Berkeley WOD 8-21-9 THE LEVIATHAN

815 am run- 5.5 miles with 5x1 min hill intervals 

300 pm- ride 

4 x 2.5 min intervals at 1.5 min rest. 

descend 

4 x 2.5 min intervals at 1.5 min rest. 

 

climb to Centennial for descent 

then 

Park- 

100ft walking lunges 

21 pull ups 

21 sit ups 

100ft walking lunges 

18 pull ups 

18 sit ups

100ft walking lunges 

15 pull ups 

15 sit ups

100ft walking lunges 

12 pull ups 

12 sit ups 

100ft walking lunges 

9 pull ups 

9 sit ups 

100ft walking lunges 

6 pull ups 

6 sit ups 

for time-

10:13

then 20 x 1 min rounds of 

5 hanging leg raises 

10 pushups 

15 sit ups

then

1-10-10-1

pull ups and pushups 

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Berkeley WOD 8-20-09

830 am run- 45 min hills, easy pace home 

300 pm- climbed Claremont to Grizzly descended Euclid directly to park for 

"angie"- 

100 pull ups 

100 pushups 

100 sit ups 

100 squats 

12:25- pr of 40 sec 

Berkeley team looking strong for 09' games. May be recruiting A.Vontz if he decides to drop his LA member status. 

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