Wednesday 4-17-13

Wednesday....

run 1 mile
7:13 pace

2 rounds
10-deck squats
10-walk outs
10-push ups
10-walking lunges
-still a little stiff in the lower back but not bad.

Met-con
5 rounds
run 400m
30-KBS 53#
20-wall ball 18#
10-push ups
 -26:00+/- a few seconds on wall clock
-solid. just as bad as i had imagined....
-had to break up the swings after the 1st round.
-all the wall balls and push ups were unbroken
-run pace was 7:30. tried to pace it and recover a little on the runs.
-it was brutal....

Chins
5x5

Bar Dips
3x10

Plyo
Foam roll

-good day for the middle of the week. looking forward to some heavy deads tomorrow.