Saturday

got up early to get this in on saturday. had a busy day planned and needed to get it done.
mainsite rest day so grabbed a wod from the crossfit nyc site and modified it slightly.

treadmill warm up
run 2 miles

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
felt good on these. really tried to get deep on the dips.

wod
run 800m
21 95# thrusters
18 kb swings
run 800m
18 kb swings
21 95# thrusters
run 800m

i modified this a little to get some more run time in.
the thrusters were hard. my shoulders were worked. kb swings were ok and the run was fast but not crazy.
this was a good wod. i was a little tired and not feeling a little sluggish. second round of thrusters was a bear. shoulders were shot.

cash out
run 1 mile

off to a busy saturday!