WOD: (13 minute time cap.) For time- 60 sec handstand hold 28 KB swings 35# 28 1-arm push-press 25# 28 hand release push-ups 28 1-arm push-press 28 KB swings 60 sec handstand hold
Score: 10:00
Grip Strength Finisher: 4 x Farmers Carry laps (53#) 4 EMOM max length dead hang hold
3 PM
running warm up/down 19:40 [1] 2.3 mi (8:33 / mi) shoes: Saucony Liberty
running intervals 19:06 [4] 3.0 mi (6:22 / mi) shoes: Saucony Liberty
Cutdown Triples. 3 x 400 at threshold pace, 5k pace, 2 mile pace, 1 mile pace, with 60 sec rest. Much more fun than doing 12 x 400 at 5k pace. Goal times: 1:45, 1:40, 1:35, 1:30. Met or exceeded most.