Birthday WOD and first workout in 2017! This one was a doozy. Hitting up some breweries in downtown Denver after lunch so we opted for the 8AM class.

Warm Up
250M Row
10 Samson Stretch
10 Passthrough
10 OH Squat (pvc)
7 Strict Pull Up
200M Run

– 1st Rib

Met Con
For Time:
1 Mile Run
5 Toes to Bar
5 O.H. Squats (75/55#)
5 Burpees
10 Toes to bar
10 O.H. Squats (75/55#)
10 Burpees
15 Toes to Bar
15 O.H. Squats (75/55#)
15 Burpees
20 Toes to Bar
20 O.H. Squats (75/55#)
20 Burpees

Jeremey: 28:43
Charlotte: (Row)

We haven’t been running that much so the 2.5+ miles of running today really laid a smackdown on me. I went through the mile in roughly 6:45. For the T2B, I went unbroken for 5, 10, and 15. I went 11-9 for the set of 20. I did everything else unbroken though. Runs were probably 7:00-7:20 pace the entire time. Pretty happy with the effort considering I haven’t been running much!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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