Wednesday 10-16-13

Wednesday

dynamic warm up

run 1 mile
7:40
-pace was easy

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

Bench
10-45
6-95
6-135
3-3-3
195
220
250-6

Met-con
row 500m warm up
row 2k
6:50
-solid effort. felt pretty strong. gave it all at the end...

Foam roll
Plyo

-off to the salt mines...