AM - Ran the the last 8 miles of the SG Marathon course. We were suppose to run an 8:00 pace but Heath and John got antsy and pushed the pace. I stayed with them for 3 miles, and then decided to run comfortable. I averaged a 7:35 pace. They didn't finish too far ahead of me. I stopped a few times to drink and my slowest mile splits were the hills. Split 1 & 4 had the uphills. We are all so sore from xfit that our first half mile was a 9:30 pace. It was hilarious to listen to all of us groan and swear from soreness. Splits: 8:19, 7:22, 7:16, 7:42, 7:23, 7:37, 7:31, 7:30
PM - CrossFit WOD
A1. Deadlift 10 x 3 sets (185lbs)
A2. L-sit holds 30 sec x 3 sets (hang from bar)
B. 5 min Thruster Ladder 1-5. 65lbs (3.2X)
Rest 2 min
C. 5 min KB Ladder 1-5. 55lbs (3.4X) | 