Thursday 9-12-13

Thursday

-warm up

-run 1 mile
8:00 pace
-nice and easy

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

Deadlift
10-45
8-135
6-185
5-5-5
230
270
305-10
-solid work here. felt good.

Met-con
3 rounds
run 400m
21-kettlebell swings 53#
12-pull-ups
-12:10.
-pretty solid effort. the pullups slowed me down a bit.
-gotta get them back.

off to the salt mines...