5 burpees, 10 pushups, 500M Row AMRAP and 1, 2, 3, 4, 5, 4, 3, 2, 1 bike

CF WOD in the  a.m.
5 burpees, 10 pushups, 500M Row AMRAP
Completed 6 full rounds plus 1 burpee in 20 minutes


In the evening after work:
Bike intervals 1, 2, 3, 4, 5, 4, 3, 2, 1 miles, rest same number of minutes in between each

Did this outside on the tri bike. I wasn't properly fueled I think, but I pushed through it anyway. You can see in the 2nd 2 miler I kinda fell off a bit, but I dug deep for that last mile knowing that dinner would be next :)


1 mile    3:09   19.0    AHR 127
2 mile    6:10   19.46  AHR 140
3 mile    8:30   21.18  AHR 140
4 mile  12:04   19.89  AHR 139
5 mile  14:49   20.25  AHR 135
4 mile  12:21   19.43  AHR 132
3 mile    9:12   19.57  AHR 128
2 mile    6:23   18.8    AHR 128
1 mile    2:52   21.0    AHR 132


oh... and 4 pullups! post ride — because I could...