4.37 mile (10:08/mile; 44:21) run on the Croke Canal Loop (3) laps. Ratna and the girls wanted to run so I opted for a loop course. I felt really good today. I was not planning on that quick of a pace and was thrilled that I could hold it for three laps.
Per my Timex
Lap 1 - 14:28
Lap 2 - 15:02
Lap 3 - 14:47
Warm up with pass throughs, steel mace 360 degree swings and warm-up sets at 45, 65 and 85#
(7) sets of 3 reps
3x115 - video
Strict press programming was from Crossfit.com for 201123.