Wednesday 1-15-14

Wednesday..
-up and out. chilly, little slick. winter...grrr

Dynamic warm up

Run 1 mile
8:00
-easy pace.
-foot felt good.
-groin a little tight still but better

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

Bench
10-45
10-95
6-135
5-165
3-3-3
195
225
250-3
-got 3 solid reps here.
-felt pretty good. heavy but good.

Met-con
5 rounds
5-135# hang power clean
6-push ups
9-squats
-this was a smoker. adapted to fit time constraints from Ignite.
-solid effort. god snappy HPC's.

-off to the salt mines...