Day 17 – Park and CrossFit

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Wake up in the morning feelin’ like…..

Took Bart for a trail run in a nature trail this morning. Have no idea how long but we ran for about 30 minutes through the brush. The trail was cool, kinda had to pay attention where I stepped while Bart was running all over the place. By the end of the run his tongue was hanging all the way out and about to pass out from panting.

 

Warm Up:

  • Skip Rope
  • Dynamic Stretches
  • 5 Squats
  • 5 Push ups
  • 5 Squat Thrusts
  • 5 Sit ups

All with Medicine Ball

W.O.D.: For Time

  • Run 1,200 meters (3 laps of 400M route)
  • Hang squat clean 95/65 pounds, 21 reps
  • Run 800 meters (2 laps)
  • Hang squat clean, 95/65 pounds, 15 reps
  • Run 400 meters (1 lap)
  • Hang squat clean 95/65 pounds, 9 reps

Time: 20:24 (65lbs.)

 

 

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