6/11

6 RFT:

            Run 400 m

            Assault 20 cals

            Row 20 cals

Did this. It kind of got messed up.  Basically, they have a FitWaco (their endurance class) at 1:30, but the gym doesn't open until 12:30 (and it shuts at 2:30).  So, with warm ups, etc. I finished 1.5 rounds and didn't think I would have enough time to do the whole workout before the FitWaco class (They were rowing a 5k and had capped class at number of rowers).  So, I stopped after 1.5 rounds.  Then the FitWaco coach asked me what workout I was doing and I showed him.  He knew I was supposed to do it Friday with my friend, but there were storms. He said I'll make sure you can finish before they start rowing just go do the last 5 rounds.  So, I did 5 more rounds. Technically, I did 6.5 rounds, but am only reporting the first round the few minute break and then the second-sixth rounds.  The .5 round after the first round isn't counting. 

Round 1: 5:43.2 

Round 2: 6:26.2 

Round 3: 7:03.3 

Round 4: 7:07.7

Round 5: 7:16.3 

Round 6: 7:03.2 

Total time: 40:39

HR average: 172 bpm 

Temp: 91 degrees 

Most of the time HR was over 170 bpm 

Not really happy with how I did on this one.  Tough one on my own.  I fell apart on the bike. I'd like to do this again some time.  Also, clearly went out way too hot. 

+

10 Side to side alternating Cossack lunges

10 Band pull aparts (send video)

8 PVC back squats

Foam roll quads and glutes

Did all this. Although did band pull apart wrong.