Wednesday 9-19-12

Hump day... yeah..

warm up-
run 1 mile
8:00 pace. this was solid. looked at the clocked and was already over the mile.
will either up the distance a little or up the pace.

3 rounds
10-deck squats
10-walk outs
10-push ups
10-walkign lunges
-solid and moved thru with some speed.

Bench press
8-45
8-95
6-135
3-3-3
165
190
215-5
-felt ok. left shoulder seemed to lag behind on the 215's. got 5. 5th was a grinder.

conditioning
-plan was to row. rower was counting meters? WTF! grrr
-plan b

3 rounds
20-wall ball
30-kettlebell swings
10-plyo push ups
-this was an impromptu WOD and a smoker. was gassed after 3 rounds. good stuff.

Plyo
Foam roll

-back at it tomorrow.