tuesday

more rain this am and today. bummer. not liking this weather. supposed to turn nice by the end of the week though so that is a bonus.
woke up early and ready to go. checked out the mainsite wod and off i went.

treadmill warm up
run 1.25 miles
right heel was sore this am and didnt want to push it to much. ran enough to stretch it out and get warmed up. no further

strength warm up
3 rounds
10 push ups
10 ghd sit ups
10 squats

wanted to warm up some of the muscles that the wod was focused on so put the ghd sit ups in. subbed the push ups for the pull ups and always use the squats to open up the legs and hips.

wod warm up
front squats
10-45
6-95
4-135
used these to get the body ready for the heavier weight.

wod
7 rounds
3 185# front squats
7 l-pull ups

as rx'd 7 minutes +/-
moved from the squats to the pull ups quickly. had to walk across gym to get to the pull up bar. did l-pull ups as rx'd. they weren't as bad as i thought they might be. didn't get a strict lever position but held it steady.
this went faster than expected and felt good.

cash out
run 1.25 miles
right heel/foot felt better so i put a little more time in on the treadmill. nothing crazy.

peace