Thursday 11-21-13

Thursday..
-rest day.

Wednesday
up and out..

DWU

Run 1mile
7:40 pace.
-solid.

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

Bench
10-45
8-95
5-135
3-3-3
190
220
250-5
-got 5 solid reps. only needed a little spotter help on last one.
-felt pretty solid.

Met-con
10-8-6-4-2
pull-ups
24" box jumps
burpees
-fast. consistent.
-solid effort.

-plyo
-foam roll