Wed. are for Running

Wednesdays will become a running day...

ENGINE work!

Here we go...
Go WOD warm-up

Then:

DOUBLE DOWN
For Time:
2K Bike
800m Run
2K Bike
(Biked upstairs then ran downstairs for 5 laps in lane #2, then back to bikes)

Cooldown (at conversational pace)
5K Bike
1 Mile Run

Daliege ~ 10:50 (2:50 / 2:55 for the bikes) / 10:28 / 10:10 for Mile
tb ~ 11:07 (3:07 / 3:11 for the bikes) / 10:28 bike & 10:10 mile

THEN...
An oldie but a goodie...

Did Bodyweight Push-Pull with 1st and 3rd Hour...
Max Reps (Unbroken):
Bar Dips
Pull Ups
HR Push Ups
Chins
Diamond Push Ups
Wide-Grip Pull Ups
L-Seated Dips (Chair Dips)
Narrow Chins
Wide Push Ups

2-4m Rest b/t

Did STRICT on Pull Ups:
1st = 190 (24-18-32-15-21-12-35-12-21)
3rd = 157 (23-17-24-16-15-10-16-10-16)