Wednesday 3-12-14

Wednesday..
Dynamic warm up

run 800m
-8:00
-easy..

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

30-keetlebell swings
-53#

5 rounds
1-rh turkish get up 53#
1-lh turkish get up 53#
1-wallalk walk
-moved thru this fairly quickly.
-felt pretty solid.

Met-con
row 500m
rest 1:00
row 1000m
rest 1:30
row 500m
-pushed hard on these.
-was pulling 1:42/3/5 for most efforts.
-felt strong. need to work a little more distance in.

-off to the salt mines.