Valero Country Race 5k with my daughter, and some friends. Made a small wager to keep up with a 16 year old for a mile....
i kept pace with him with a 7 minute mile, then had to ease off the gas.
Finished in 25:51 according to chip time. Placed 11 of 54 in my age group.
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Hang Times were- 1,1, :40, :45, :20, :45 and 1:30 with band assistance; overall time was 39:49. One of the toughest WODs to date.
3 Rounds For Time
30 Wall Balls, 20#
30 Sumo Deadlift High-Pull, 75#
30 Box Jump, 20 in
30 Push Presses, 75#
30 calorie Row (Airdyne)
30 Push Ups
10 Back Squat (Bodyweight), 205#
I only completed a single round in 14:00. Rest easy!!