Mile: 5:12

5k: 18:24

10k: 37:16

Half Marathon: 1:29:10

Marathon: 2:54:17 

Olympic Aquathlon: 1:09:53


Workout Of The Day (WOD)

January 19, 2009

Tuesday 1-20-09

CrossFit:

As many rounds in 20 mins of:

15 Pull-ups
15 Ring Pushups
15 Back Extensions
15 GHD's

Derek - 5 rounds + 15 pull-ups + 15 ring pushups

*almost got sick from the proper GHD's again
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