Why I Oughta!!!

Crossfit
A.  45 DU, 7 front squats 95lbs, 31 DU no break, 7 front squats, rest 1 min
B.  1-5-1 ladder pull-ups, rest 1 min
C.  1-5-1 ladder Push Press 95lbs, rest 1 min
D.  20 situps, 10 GHD, 15 situps with 15lbs ball, 10 GHD

Track tempo work. Stayed on the easy side since I just ran a ultra 4 days ago. Workout called for 4x100 sprint/glides with 400 recovery, 2x200 (45s) with 200 recovery, 6x800 on 3:30 with 400 recovery on 2:30, and 5 lap cool down. (800 splits: 3:23, 3:29, 3:30, 3:30, 3:30, 3:30)

Spin class

Lunch run from work up the virgin river trail to jack in the box and back. Legs are feelinng really good after just running an ultra. The wind and cloud cover was nice and it helped to reduce the heat/sun rays.
I did stop for a few at the jack in the box and ordered a fish sandwich, fries and drink. The 3 diet coke/ dr pepper mix was a nice relief. The run back was even better with food in my belly and high on caffine!!

Splits: 8:22, 7:59, 7:51,7:48, 7:53(0.6 mil), lunch, 7:59, 7:42, 7:42, 7:26, 7:23(0.6 mil)

Morning Spin class, evening run before some crossfit. Ave pace 7:45

Ave pace 8:00