Wednesday 4-9-14

Wednesday..

Dynamic warm up

Run 1 mile
7:25
-solid.

2 rounds
10-deck squats
10-walk outs
10-push ups
10-pull ups
-upgraded the pull up reps..

Bench
10-45
8-95
6-135
5-5-5
155
175
195-10
-10 solid reps at 195.
-probably had a couple more to give but no spotter and 10 was solid.

Met-con
4x400m
2:00 rest
6:20- pace
6:15
6:15
6:00
-felt pretty good. the last one was tough.

-off to the salt mines..