Thursday

Everything felt alright this morning.  Since I have a flight at 7pm tonight, I tried getting to the gym a little earlier than usual.

Got to the gym around 12:30.

5:00 rowing warm up on 10/10 resistance, followed by 10:00 of stretching and foam rolling.

First:
SealFit 121015
For time:
Run 400m
25 Burpees
Run 400m
25 Pull ups
Run 400m
25 x 4ct Mountain Climbers
Run 400m
25 Leg Levers

First time trying this one.  Felt pretty decent.  Haven't done a SF wod that included treadmill running in a while.  Kept each of the 400m runs at 6:34/mi pace.  Had to break the burpees into 15-5-5.  Did strict pull ups and broke those into 20-3-2.  Broke the mountain climbers into 30-20.  And did the leg levers unbroken.  Finished in 12:54.

Second:
Abs.  Did max reps in 2:00 each of reverse crunches, side bends, and then a combination of 10 flutter kicks and 10 scissors back and forth.

Third:
Wanted to do some weighted pull ups.  So I did 5 rounds of the following:
5 x 45lbs weighted pull ups
5 hand release push ups
5 squats

Elbow started to hurt a little midway through, but not bad.  Probably could have done another few rounds but I wanted to get out of there early.