November 4 and 6, 2017

Saturday afternoon, I hit a track workout

Run 600 Meter for 00:02:41

Rest for 00:02:00

Run 600 Meter for 00:02:41

Rest for 00:02:00

Run 300 Meter for 00:01:05

Rest for 00:02:00

Run 500 Meter for 00:02:09

Rest for 00:02:00

Run 500 Meter for 00:02:09

Rest for 00:02:00

Run 200 Meter for 00:00:43

Rest for 00:02:00

Run 400 Meter for 00:01:39

Rest for 00:02:00

Run 400 Meter for 00:01:39

Rest for 00:02:00

Sprint 150 Meter

Finished

I met all the times easily and was under all but the last one.  Running is feeling pretty good right now.

Today, we hit a long warm up which included a 1 minute slow row/3 ring muscle ups x 6 rounds.  My muscle ups felt really good today

Then, the guys were introduced to the Cluster.  A Cluster is a squat clean thruster and it is really effective but really not much fun.

Amraps with rest at :20, :40, :60, :40 and :20

Then

3 Thruster/3 Bar facing Burpee

6/6, 9/9, 12/12, 15/15...

AMRAP 7 minutes

I got through 15 Thrusters and 6 burpees

Good start to a good day!