Wednesday 11-6-13

Wednesday..
-up and out. Hams a little tight.

Dynamic warm up

Run 1 mile
8:00
-easy pace again. getting back in the groove

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

Met-con
3 rounds
run 400m
15- wall ball 16#
20- kettlebell swings (American) 53#
10:35
-runs were 7:30 pace.
-little slow to transition from run to med ball.
-all wall balls and swings unbroken.
-pretty solid. definitely spent by the end.

Foam roll
Plyo
-worked out the kinks for a few minutes.
-hams were tight and can feel it in the calves and ankles.

-Pretty solid day for wanting to roll over...