Wednesday

up before the alarm and out the door.
checked the mainsite and was a little unsure if i would go that route. after a little thought i figured i might as well. don't want to be jumping around with workouts to much. its one thing on a rest day to fill in.

treadmill warm up
run 3 miles
felt real good so pushed it for the extra mile. kept the pace high. right hip a little sore from the overhead squats yesterday but loosened up a 1/2 mile in or so.
good stuff.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
moved quickly through these. little burnt from the run but felt ok.

WOD
row 500m
150 double unders
50 burpees

ok, so i may have underestimated this a little........ i was a little burned out after the run and all. found a jump rope and said ah what the heck.

scaled
50- 45# sdhp
75- double unders
30 burpees

yeah this sucked bad.
the sdhp were unbroken.
the double unders really were bad. not sure if it was a rope which had a kink in it or what but i kept getting hung up and having to get back going. get 3 start over, get 4 or 2 and start over. argh. just brutal. i had been getting better at these but apparently need a little more work. maybe incorporate these into the warm up? need to get a new jump rope as well.
the burpees were abut survival. empty tank. no gas. did sets of 10. was shooting for 50 but after 30 i was spent.

all in all a good morning.
going to be a nice day. get out and enjoy!!