Lakeside HS Track on a Sunday Morn

WU:
Run 400 (slow)
5 x pull ups (slight jump)
10 push ups
10 sit ups
10 squats
Dynamics on track

WOD: 100403
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Total time: 28:45

Had splits on my watch, but it went on the fritz before I could record. Here's my best guess from memory:

1600: 9:27
1200: 7:00
800: 4:26
400: 1:52

Not great, but considering my muscle fatigue from first week of xfit, and general out of shape-itude, this is a good baseline for future improvement.

CD:
Walk 400
Stretch calves, achilles, quads
Half Moon
Sun Salutation
Standing Knee
Triangle

Yard work later in the day wore me slap out:
Mow back
Pull down kudzu from fence
Lay stones under shed
Water grass and hydrangeas
Hose pollen off car, stoop, and stairs

Cool down from that with the final round of the Masters and a few cold Sammy Adams.