Monday 4-8-13

Monday...

run 1 mile
7:13 pace.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-little sluggish. typical Monday..

Squat
10-45
8-135
6-185
3-3-3
230
260
295-8
-8 solid reps. felt pretty good. good solid form.

Press- BBB
10-45
5x10@75
-solid

Met-con
Crossfit Ignite baseline
row 500m
40-squats
30-sit ups
20-push ups
10-pull -up
-off the rower in 1:40. all sets unbroken.
-the rower reset so i didnt get a time... bummer.
-will do this again with clock.

Prowler
10 sets
30y prowler sprint- unloaded
30y sprint
-recover on walk back and maybe 15-20 seconds additional

-good stuff here.

Plyo
Foam roll

-good times for a Monday.