Friday!

holy crap its friday already? where did the week go?
up early again. let the alarm go off and then got up and out. little less motivated this am but feeling good in general. kink in the neck from yesterday is gone. thats a bonus.

treadmill warm up
run 1.5
didn't push it as the wod has running in it and wanted to focus on it there. felt good though. no real issues.

strength warm up
3 rounds
5 strict pullups chest to bar
10 push ups
15 sit ups

full slow rom on the pull ups. good strict movements here.
push up done on fists as my wrists are a little tight
sit ups on the decline bench at highest setting

felt good going thru this.

WOD
4 rounds
run 400m
50 squats

set the treadmill to a 7:00 mile pace and went off to the races.
run pace was good. could have been faster? maybe. wanted to make sure i didn't die on the squats.
all squat sets unbroken! this was a huge mental victory. usually around 35 i want to take a break. just powered thru and got right back on the treadmill.
little time lost between on each set as the treadmill kicked up to speed.

12 minutes +/- a few seconds. used the wall clock.

this was perfect for today. good stuff.

called it a day after that.

happy friday! have a cold one for me!