I began the day by leading runners and walkers through a warm up before they raced the RWHRMA

5K Fun Run/Walk. I always enjoy seeing runners attempt to squat.

Jannicka was kind enough to coach the 9:45 am session at CFS – her first time doing so! I was disappointed that I wasn’t there to watch her do so. Next time, Jannicka!

I led the 10 am and Community WODs, and then completed the programmed WOD. I continue to be pleased by the turnout.

Strength
Press
5 @ 75, 80, & 85%

Both Jeff and Lauren joined me. I lifted 90, 95, & 100#. The last rep of the last set is always so damn difficult. I nonetheless completed all reps, making sure to rest 2 minutes between sets.

Conditioning
12-min ladder
Wall ball shots (20# & 10’ target) and toes to bar

My only goal was to keep working, and to pause for no longer than 3 seconds at a time. I completed wall ball shots unbroken through round 12 and toes to bar unbroken through round 9. As always, once I am no longer to kip toes to bar I have to do each rep one at a time. Ouch.

I completed the round of 13 wall ball shots & toes to bar with 1 minute left on the clock. I thought, “Great. I can make it through wall ball shots and not have to do any more toes to bar.” I finished the 14th wall ball shot with 15 seconds left on the clock. Gah!

I completed 13 rounds + 14 wall ball shots & 4 toes to bar.

Michael Kelley wants to get together for lunch tomorrow. I told him that I’d let him know. Should I join him? Your vote counts!