Friday!

off for good friday! sledpt in and hit the gym when the sun came up. nice change.
mainsite called for tabata intervals but its a little tough to do them alone so swung over to crossfit endurance and poached their wod.

treadmill warmup
2 mile run
fast pace. kicked it up on this and kept the pace high. looking to move these runs up a notch.

strength warm up
3 rounds
10 pull ups
10 ghd sit ups
10 squats
strict pullups, good full extension sit ups and fats squats. felt good to open up the body.

endurance strenght wod
back squat 7-7-5
power clean 5-5-3-3
press 3-3-1-1-1

warm up for back squat
10x45
10x135
8x225
work sets
7x255
7x275
5x285
power clean
5x135
5x145
3x155
3x165
press(push)
115
135
145
155
165

the last set of power cleans and the last rep on the press were ugly. felt strong though and happy with the numbers

cash out

run 2 miles