Thursday

back home last night. yeah!
drove out to PA for work. good time actually. good people and good food.
lots of meetings yesterday am and hit the road early pm.
back up and at it today.

Wednesday
run 2 miles
got in a 2 mile run on the treadmill at the hotel. it was ok.
pace was high. wanted to run outside but the locations wasn't ideal for it so settled on the treadmill.

Thursday am
felt good when i got up this am. got a good nights sleep.

treadmill
run 5 k
had planned on 2 but pushed it to 3. felt good kept the pace high.

strength warm up
3 rounds
10 pullups
10 pushups
10 squats
good here. same old. little gassed from the run but not to bad. moved thru all the sets quick.

wod
3 rounds
15 dumbbell thrusters
30 situps

rx'd called for 50# dumbells. as much as that sounded ballsy it would have destroyed the intended nature of this workout. the intensity would have come way down as i would have had to do the thrusters in sets.
used 35# dumbells
6 minutes
did the situps on the decline set as high as it would go.
the thrusters were unbroken and i paused at the top of the situps a couple times.
felt ok.

foam rolled and stretched. after doing some serious time in the car it felt good to stretch it out.

back to the grind!

stay cool