December 19, 2010

Just hanging out!

Rain, rain, and more rain! That was the summary of today. Because of the weather the crew had off but me and the dogs did a run/swim WOD. Looked like this:

Then I did my WOD later in the day. My warm up was:

Warmup

500m row in 2:04

8 back extensions

8 hand release push ups

5 pull ups

Felt pretty warm with that so I jumped into my WOD

WOD 

10 weighted pullups

30 back extensions

3 rounds for time

I used an 18.5 pound vest and my time was 4:45 I could have used more weight but I just threw on the vest and went at it. Here is the video:

Post WOD, pretty happy with my time!