Friday

woke up feeling lazy. unmotivated maybe? not sure.
but got up and started to feel better.
mainsite had a real burner posted so was looking forward to giving it a go.

treadmill warm up
run 1.5
left knee stiff. starts to fell better after a few minutes. figure should be 100% by monday.
otherwise felt good.

strength warm up
20-dips
20-pullups
20-situps
20-squats
20-back extensions
all reps unbroken. for speed but also for form. felt pretty good thru these

wod
warm up
hang power cleans
10x45
10x75
8x95
6x115

wod
3 rounds for time
15- 135# hang power clean(scaled to 125)
15- burpees
12:00+/- on the wall clock
first round of hpc 13/2 burpees unbroken
second round of hpc 5/5/5 burpees unbroken
thirtd round was hpc 7/4/4 burpees unbroken
this was as much of a smoker as i thought it would be. just nasty. fun nasty but nasty.

will be prepping for ssapolooza tomorrow and working the race on sunday so 2 days off from the gym. hopefully the rain stays away!

peace