Friday 9-13-13

TGIF!

w/u
-new warm up protocol.
-still futzing with it a bit.

run 1 mile
8:00
-easy.

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

Press
10-45
8-75
5-5-5
105
115
130-6
-felt pretty solid.
-failed the 7th rep and left it there.
-little tired today. not much snap..

Met-con
25-20-15-10-5 kettlebell swings 53#
5-10-15-20-25 wall ball 16#
25-20-15-10-5 double unders
-8:10
-felt ok. first round of d/u's was bad. crappy rope today.
-hammered thru this quick.

off to the salt mines....