Wednesday

wednesday. middle of the week and it sure feels like it.
argh.
up and out on time with work to be done.

treadmill warm up
run 2 miles
good tempo run. same pace as yesterday and it felt pretty good. quick but relaxed.

strength warm up
3 rounds
10 135# rdl
10 push ups
10 squats

used the deads to get stretched out a little. push ups and squats were standard.

WOD

ADAMBROWN
this is yesterdays hero wod and it was a little daunting on paper.
i scaled it down and i think i over scaled it. i let it get in my head.

2 rounds
15- 225# deadlift
15- box jump 24"
15- wall ball w/16# ball
15- 135# bench press
15- box jumps
15- wall ball
15- 95# powerclean

14 minutes
i over scaled this. i should have left the reps at 24. i over thought it. was looking to make this a 20-25 minute workout. the rx'd version was really heavy and would have been too much but i should have left the reps at 24 and maybe upped the weight a bit.
i consider this a lesson and will learn from it.
felt pretty good. the deads were done as 10/5 on the first set and 8/7 on the second mostly due to grip issues. all other sets were unbroken. all in all moved thru this well.

this was a hero workout in memory of naval special warfare chief Adam Brown who was KIA in Afghanistan. Rest in peace bro.

stretch
foam roll
thats all i had time for so off to the saltmines.

peace!