Friday, June 22, 2012

Friday WOD

I worked 10 hours yesterday and didn't get home till 7 pm, this didn't leave much time for a workout but I did change and go to the gym. I stretched a lot because my lower back was aching, it even hurt a little to walk so I didn't try running. I did all my back stretches, 200 bicycle legs (core was sore) and warmed up on the bench press with 30 lbs. My final bench press was:
3x11 reps 50 lbs
It was not very hard so I'd like to up the weight next time.
Friday WOD:
10 power cleans 63 lbs
15 wall balls 12 lbs
Run 200M
5 rounds
Time 15:32
Great morning workout!
Then I did deadlifts:
3x11 reps 73 lbs and I went back later for back squats:
3x12 70lbs
And pullups (band assisted):
3x5, 3x8
Pullups are a challenge!

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