9/4 WOD

I was back on the bike today after taking a day off. I went with a long ride (7 miles/ twice around my trek). My back started to get sore around mile 6. I need to do a wod with some back extensions this week.

today i ran up the hills completely without stopping once. it's nice to see the training paying off.


9am
xfit endurance: 'TT'

bike - 7 miles

my time = 31:42



5pm
xfit endurance: 'hill: repeats'

4 x 200m hill run (5minute recoveries)

1st - 1:21
2nd - 1:22
3rd - 1:16
4th - 1:17




burpee to pull up challenge +22 (132 total) 3:07


between workout weight = 261 (home scale)