Monday

Didn't sleep very well but still got up at 0700 so that I could take the CPD "physical agility test" at 0900.  They had it on the top of the municipal parking garage that's next door to HQ.  Went pretty well.  Minimum finish time is 2:06 and I did a 1:24.  Its basically just a short obstacle course with a little bit of running, jumping some hurdles, climbing steps, climbing over a wall and through a window, and dragging a 150lbs sled.  Not hard.

Went home, had breakfast, then headed to the gym around 2.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.

First:
SealFit 121211
For time:
Run 800m

10 Rounds:
20 Mountain climbers
10 Dips
10 Leg Levers

Run 800m

First time.  Went pretty well.  Ran both of the 800m intervals at 6:42/mi pace.  Did every round and set of mountain climbers, dips, and leg levers unbroken.  Took maybe 5sec rest in between each round but otherwise didn't rest.  Finished in 22:28.

Second:
Runner's core wod.  But I changed it a little.  Normally I do 45sec per exercise for 2 rounds.  This time I did 1min per exercise for the first round, then 45sec per exercise for the second round.

Third:
Flat dumbbell bench press.  Started with 80, then 90, then 100, then back down to 80.

Fourth:
Did the "Sally Up" wod for squats.