Thursday 3-13-14

Thursday..

Dynamic warm up

Run 800m
8:0 pace.
-legs felt good. little sore yesterday so nice to flush them out.

2 rounds
10-deck squats
10-walk outs
10-push ups
5-pull ups

Deadlift
10-45
10-95
8-135
6-185
5-5-5
205
235
275-5
-felt solid all the way thru there.

Met-con
10 rounds
25yard prowler sprint w/90#
10-9-8-7-6-5-4-3-2-1 push ups after each sprint
-solid.
-no rest between. sprints slowed to fast pushes after 5 or so rounds..
-cooked..

-out of time and off to the salt mines..