2014-09-09 WOD

WARM
std warmup (which I was late for and missed most of)
400m run

MAIN
A. 3x5 Benchpress, 41x1 tempo, slightly heavier than last week
warm: 10x45#, 5x95#
main: 5x115#, 5x125#, 5x135# (needed help on last rep)

B. Metcon:

- 800m run
- 3 rounds:
{
30 DU
20 KBS 53#
10 Goblet Lunge 53# (5/side)
}
- 800m run

time: 12:58

I added:

C. 100 Burpee challenge - day 29!
4x11, 1x12, 4x11

D. 4xHSHold
practiced balancing off wall, also shifting hand to hand

E. 3x5 L-sit pullups

F. 1 BarMU

[update. Added run I did later]

G. Run 4.97k, 26:24, 5:19 pace