Berkeley WOD 8-24-09- BREAK DOWN THE WALLS

845 am- run, 5.5 miles, mostly flat, one nasty hill

430 pm- ride, 

4 x 2.5 min hill intervals @ 1.5 min rest

1 x 6 min rolling hill interval 

descend 

4 x 2.5 min hill intervals @ 1.5 min rest

(note; heart rate was in the perfect ranges on this and Fridays WOD, legs felt heavy after descent)

then FST 

20 min AMRAP of 

5 pull ups 

10 pushups 

15 sit ups

(30 rds even)

then 

3 rds for time of 

20 x pull ups

20 x squat

20 x sit up 

20 x push up 

20 x leg raises 

40 meter sprint 

(15ish min)

total time of FST 40 min...of pain!

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Berkeley WOD- 8-23-09 BLOOD ON THE TRACKS

900 am- run, 45 min. hill intervals. 

100 pm- fight- 45 min. remove rear wheel, inspect tire until i find source of slow leak (tinny sliver of metal almost undetectable to the eye), patch two tubes, put bike back together. 

400 pm- ride- climb 2000 ft. at mellow pace (bpm <140)

then FST- 

30 x 1.5 min. consecutive rounds of 

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

5 x pull up

10 x pushups 

15 x sit ups

(note Gator skin tires are excellent because they rarely puncture... but when they do man they are stubborn)

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