All Balls

I think I woke up with pink eye. Mowed the lawn this morning and ran some errands before heading to the track at 10am.

Warm-up

  • 800m Run

Speed

E5M – 4 Sets

  • 400m Run

My plan was to get a feel in the first one, go for it in the second, and then hold on for the third and fourth. My times were 1:23, 1:07, 1:21, and 1:21. Not really happy with the 1:07 considering I ran a 1:02 in 2016, but I was doing a running program back then too. šŸ¤·šŸ»ā€ā™‚ļø Walked a lap to cool down a little.

Conditioning

20:00 AMRAP

  • 15 Wall Balls (20#, 10′)
  • 10 MB V-ups (20#)
  • 10 MB Push-ups
  • 15 Ball Slams (30#)

I was not feeling this one from the start. Was being very cautious with my back on the ball slams after feeling tightness during the sprints. Picked up the pace in the last 2.5 rounds and finally started catching the slams on the bounce for the final round. Finished with exactly 8 rounds.

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Track Day!!

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Now it’s time to install flooring in the new office.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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