It was tough because of the flaky hamstrings. Started off with a 10 mins warmup spin.

Bike Workout in the morning:

• 2 mins – High RPE, was trying to keep the Cadence above 90 rpm.
• 1 min – Lower the RPM, around 85 rpm.
• Do 10 reps

You can raise the bar by raising the Cadence range for 2 mins and 1 min. Cooled down with a 10 mins spin.

Strava: http://www.strava.com/activities/97198532

Later on in the evening: Crossfit

It was fun to get successful wall handstands. And pulled off the WOD which felt to be fairly OK. Warmup was a mix of back extension, 500m row, and couple of aerobic moves.

WOD – EMOM: 5 deadlifts (175lbs) + 5 bar muscle ups  – for 6 rounds

Could have gone heavier on the weights, as still had energy to do another round of WOD :). But then ended with a 1 mile run, felt a ~ 7:25 min/mile pace (no Garmin). And then successful wall handstands. Do not have a proof, so need to get a picture while trying again.