Monday, August 2, 2010

Rep recovery and row

today was 3 sets of 12 reps (70% weight): push ups- the cross fit way (no more knees), pull ups, wall balls 10#, bench press @ 55#, hip extensions w/ 10# and sit ups. Warmed up with a 1K row and then after the weight sets, did a 3K at 70% - 13:32. Felt strong and consistent...ready to run, but waiting a bit.