Thursday

slept in a little this am. the alarm woke me up and i snoozed it. not quite jumping out of bed. oh well.
checked the mainsite and found a workout that looked deceiving.

treadmill warm up
run 1.5
feeling pretty good here. calves a little sore from the doubleunders i think.

strength warm up
3 rounds
10 dips
10 pull ups
10 squats
just getting moving here. kipping pullups for the 1st and 2nd round, regular for the 3rd. think i tweaked the shoulder/neck a little kipping so backed off.

WOD
20 reps shoulder to over head
40 burpees

rx'd was for 185# on the shoulder press. yikes! thats a little heavy for me so i figured i would scale it back a bit

warm ups sets
5x95
5x135

loaded the bar with 155 and figured i would do 5 reps and 10 burpees for 4 rounds
got 4 with 155, failed the 5th rep so i dropped the weight to 135. 155 was a little over optimistic
worked thru in a progression of 5/10. had actually done 7 on the first round so only has to do 3 for the last which was nice. burpees suck. period. they are hard and wanted to pass out after the 3rd round. got it done. not sure the time. noted the wall clock and then forgot when i started. that kind of morning. argh

stretch! did some more stretching this am. feeling good with this.
foam roller
yikes! i got the foam roller out and kicked the crap out of my it bands. hams, quads, glutes no big deal but the it bands were brutal. yikes. hopefully it helps.

off to thursday!

peace