Wednesday 7-25-12

up and out. back to the old schedule so i was able to roll over for a few minutes.

warm up
run 800m
row 1000m
-run pace was 7:40
-row pace ? battery died on the display so had to count strokes.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunge
-solid all the way thru this.

Bench press
5-45
5-95
5-135
5-5-5
175
200
225-5
-solid all the way thru. felt pretty good.

met-con
2 rounds
25y prowler push #180
20-push ups
25y prowler
20-kettlebell snatch 10r/10l
25y prowler
10-pull ups
25 yard prowler
20-1 arm kettlebell swings

-this was a spontaneous decision. figured it would change it up a little bit.
-solid effort. definitely a hurter on the second round. 3 rounds would have been brutal

plyo
foam roll
-needed to get back at this. feeling a little tight.