Wednesday 3-27-13

Wednesday....
-little tired, unmotivated maybe...but up and out.

run 1 mile
7:14
-felt solid. pace is good.

plyo
-worked some plyo here as Chris was having back pain. tried to work him thru it.
-didn't help and he split.

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

Met-con
3 rounds
run 800m
30-kettlebell swings 53#
20-wall ball 18#
-runs were at 7:14. last one was brutal. had to back it down a little and then amp it back up.
-swings were solid but had to break up the last 2 sets
-wall balls were unbroken.
-smoked after this.
-right foot a little tight/cramped/sore...

Foam roll
-spent a little extra time on this.

-continuing the deload tomorrow.