6k from the house. 27:50. 56 seconds slower than last time.
5k time was 22:21 (more than a minute off my last 5k with no excuses)I came home and did the actual 2k row. 7:29 was the row time.Had a total of about 15 minutes of rest between the two so I am not sure how well it met the intent of the workout.
Didn't have row machine so did 4 mile run5k split - 19:30ish4-mile time - 25:45
-2K Row (subbed 200x 45# SDLHP) = 7:42-5K Run = 19:40
Made up Tuesday's WOD this evening after doing a CF Endurance (1/4mi intervals) cycling version of today's this AM.6:16 on the 50WB (20lb), 40DU, 30KBS (53lb), 20WW, 10BXJ (24")... delightlfully painful and short!Those Waiter Walk lunges with the 53lb KB were a coordination nightmare. O/W a fun WOD.
19:50 three mile run6:01 160, 53# kb sumo DL high pulls
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