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Big Dawgs and Pack
As RX
Puppies
If you can make a 5k, today go ahead and go the distance and get a time for it. If you will have trouble making the distance then run 1-2 miles.

3 rounds for time:
10 hspu
20 pull ups
30 sit ups
40 squats
150 singles (rx=50 double unders)
*rest 2 mins in between each round.
*Post total time of the 3 rounds including the rest time.

Rest day today. I will either Row or Run tomorrow depending on Weather. Windy this morning. FedEx showed up with 100 foot 1’’ manila Rope . Time to start training for Pullgatory! I practiced 4 X 50 foot hand over hand pulls with 135 Lbs. on Sled. So much for rest day. Felt good though. Not looking forward to 40 Burpees on this one other wise its a fun routine . 50 push presses with 95 lbs. , 50 ft. sled pull , 40 burpees , 50 ft. sled pull, 30 SDHP 72 lbs KB, 50 ft sled pull. Run back 150 ft to start point for time. Not quite sure of actual pull distance on sled pull at the CF games. That’s why I got 100 ft. rope. Anyone know the distance?

15 min mobility, mainly hips but also rolled pecs and lats.

10 rft
50 singles
10 push ups

11:27

Push ups broke about halfway but that was expected and also the motivation to include them. Singles could have been faster but am working to get off my toes and recoil using the whole foot. Did this as the toes version bothers the ankle on my repaired leg. Going to whole (or at least half) foot instantly reduced the discomfort I was feeling. Will be interesting to see how the foot feels tomorrow. I’ll give these another week or so of practice and if all is well will start using double unders again.

WU
1 min jogging in place
1 min jumping jacks
DROMS

WOD - 130724

Pack
Row 10,000 meters

Post2K time and total time to comments

2k - 8:30
5k - 21:40
10k - 43:35 (PR)

Started out at a moderate pace to make sure there was enough in the tank to finish this. The most I’ve ever rowed in one sitting was 5k. That seat gets uncomfortable quick!

I had a brain fart when I paced off the distance and ended up doing 165ft before I realized my error. That took 11:13, but I had looked at my watch around 90 feet and think I was around 8:30. Not 100% on that though.