Wednesday 3-13-13

Wednesday the 13th? good or bad...
up and out.

run 1.5 miles
7:30 pace.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges

Met-con
deck of cards
-same protocol as last week.
-little faster. solid effort.
-squats, burpees, push-ups, KBS 54#

Bench
10-45
8-95
6-135
3-3-3
180
205
230-8
-felt pretty solid considering the met-con prior.

plyo
foam roll

-all in all a great workout. good effort. still dragging a little with the time change.