3/24/2020

4 sets, each for time:
1000m Echo Bike 
400m Run
1000m Echo Bike
rest 3min with active walk bw sets (goal is that last set is fastest of all 4 - push yourself here)

Set 1 - 4:58, ~300cals/hr on the bike for both 1000m, not sure about the run pace
Set 2 - 4:47, went too hot on this one and my pace for the remaining rounds dropped off a bit from this, pushed the bike pace to about 320cals/hr
Set 3 - 4:52, ~300cals/hr on the bike for both 1000m
Set 4 - 4:52, ~300cals/hr on the first 1000m, pushed it to 330 on the second 1000m

Turns out doing this outside with an echo bike is a lot harder when there's a strong breeze blowing against the fan powering the bike


CF Embrace at home WOD 
5 RFT
30 dubs
3 sandbag over the shoulder @ ~130lbs
60ft sandbag carry

Not sure about time, this was supposed to be 10 rounds but I was pretty gassed after the bike/run combo and cut this short