Ended up running to the gym today for the 4:30pm class. Nice, relaxed 3 mile run to get the workout started.
Distance: 2.8
Time: 24:35
Pace: 8:42 min/mile
Warm-up
800m Run
then 3 Rounds of:
5 Inchworms
10 Passthroughs
10 Situps
5 Pullups
5 Burpees
Mobility
Couch Stretch
WOD
5 Rounds
45 ft. Sprint
10 Toes To Bar
45 ft. Sprint
5 Burpees
Rest 1 min between rounds.
Time: 7:17
Averaged roughly 39-40sec per round. First round was 37 sec so I didn’t drop too much.
Accessory
Did 7 sets of banded muscle-up practice. Each set consisted of the following:
2 pull-ups touching rings to chest
2 transitions into low dip
2 dips