Friday - Sept. 23

Dynamic Warmup/Jump Rope 2minutes

Road Run
 - 1.0 miles
 - 7:58.1
 - aveHR 146
 - maxHR 162

Erg
 - 2000m, drag #6
 - 6:35.7
 - 1:38.9 ave500m
 - aveHR 163
 - maxHR 175

4 Rounds
 - 1/4 mile run
 - 20 woodchopper squat with 25# DB
 - 10(r/l) woodchopper lunge with 25# DB
Time: 16:30

3 Rounds
 - 5x Deadlift @ 275#
 - 5x hang clean @ 135#
 - 5x clean @ 135#
 - 5x thruster @ 135#
 - 50x ab of choice:
 - 1-minute Plank
Time: 16:16

4 Rounds
 - 50 yds run hard
 - 50yds. run easy
 - 20 sec rest

The 2000m row killed me for the rest. Dragging through the finish.