Bike:
4 x 4:00 sprint, rest 3:00. Covered total of 8.5 miles or so. I spun during the rest.
5 RFT of:
5 SDHP, 63#
10 Push-ups
20 Sit-ups
7:10. Last time I did this I did 3 clapping push-ups and 7 regular (though my regular push-ups are the best they've ever been right now, so who knows how wobbly they were then). My last time was 8:11 on 5/4/10.
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