WOD 3-13-10: the surf report edition

Meanwhile, in socal, via www.humanpoweredtransport.net

WOD  Stand Up Paddleboard, 1.5 miles into the breeze and against current, 1.5 back.  1/4 mile run with random resistance pitbull, approx 68#.
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WOD 3-13-10: re-greasing the groove

My WOD:
2 hrs 40 min w/
On bike
Warmup ez spin 15
Then:
25 dips
25 low rows
25 push-ups
25 pull-ups

Then:
Total of 1 hr LT climbing intervals
(Total 2800 ft climbing, 1 x 15 min seated, 1 x 15 min seated, 1 x 15 min alternating standing 5 breaths, seated 10 breaths, 1 x 15 min alternating standing 10 breaths, seated 5 breaths--all at high cadence. Ouch, hadn't spent enough time in painland on bike past few weeks, needed to re-grease the groove. Recovery high cadence spin on downhills, half on-road, half steeeeep fire roads)
Then on way home:
25 dips
25 low rows
30 push-ups
30 pull-ups

Had a super roadie's spit blow back and land in my mouth on Golden Gate Bridge. Ah the perils of sport.

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz