Friday

Legs were still sore from Tuesday.  Tried to pick a wod that wouldn't involved them much.  As I worked the night before, this was one of those "4 hour of sleep" days.  Not a whole lot of fun.  Got to the gym around 2:45.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.  Foam rolling my legs hurt so bad it actually took my breath away.

First:
SealFit 130212
3 Rounds, for time:
Run 800m
50 x 4ct Flutter kicks
50 Supermans
50 Pull ups

First time.  No leg involvement thankfully.  Kept the runs at 6:42/mi pace.  Did every round of flutter kicks and supermans unbroken.  Supermans weren't all that hard, they are just a lower back exercise.  The three rounds of 50 pull ups sucked though.  First round I broke it into 25/10/5/5/5, then 15/10/5/5/5/5/5.  And when I got up to the bar to start the third and final round, a bunch of older guys were blocking it doing the usual bicep curl/tricep extension routine.  Ugh.  Probably delayed me a couple minutes before I broke the pull ups into 20/10/5/5/5/5.  Finished in 34:43.

Second:
Short on time so I just did one round of the runner's core wod, doing 1min per exercise.

Third:
Incline dumbbell bench press.  Started with 70, then 80, then 90.

Fourth:
Sally Up wod with push ups.  Not fun right after incline dumbbell bench.