Thursday 11-14-13

Thursday...

Dynamic warm up

Row 2k
7:25
-easy, slow stroke count

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

Deadlifft
10-45
5-135
5-185
5-5-5
240
285
315-9
-pulled 9 solid reps at 315.
-didn't feel particularly heavy.

Met-con
2 rounds
row 1500m
rest 3:00
4:59
5:02
-went out really fast on the first 1500. paid for it..
-tried to pace the 2nd and was a little slower.
-solid effort

Plyo

-good day.