“Rum Runner"...

•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

26:38 Rx 

Splits: 6:22/13:06/18:54/23:33/26:38 p (split time are BEFORE minute rest) 

Brutal after my 2500M of rowing this morning!

CrossFit Regional WOD #1...

for time:

1000M Run3

30 Handstand Push Ups

1000M Row

12:31 Rx 

47 seconds slower than PR but happy after "Murph" Thursday and DL 5x5 @ 350# yesterday. 

Legs are toast!

"Heat"...

1000M Run
30 Back Extensions
1000M Row
11:29 Rx

Goat WOD for me. Good to work endurance. I need to work on my running during WODs.