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)

July 05, 2010

Monday 7-5-10

Crossfit:


3 rounds for time of:

1k Run
10 Muscle-ups
50 Squats

Derek - (subbed 30 pull-ups, 30 dips for each round instead of muscle-ups) 24:25



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