Thursday

Got up at 1200, left the house around 1420, got to the gym about 1430.

Started with a 5:00 warm up on the rower with 10/10 resistance followed by 10:00 of stretching.

First:
SealFit 131203
6 Rounds, for time:
Run 400m
30 x 4ct Mountain climbers
20 Dips

First time.  Arms and chest were still really sore.  Made the dips pretty awful from start to finish.  Ran each 400m at 6:42/mi pace.  I did the first round of mountain climbers unbroken, but then had to split the rest of the rounds in half.  Same with the dips, first round unbroken but then split the rest in half.  Finished in 32:33.

Second:
Abs.  Did a set of 100 leg levers, 100 scissors, and 100 side bends.

Third:
Shoulders, which I knew would be fun with very sore arms and chest.  Started with dumbbell shoulder press with 50, 55, 60, then back down to 50.  Then did a recovery set of agility and balance drills.  Then dumbbell shrugs with 75, 85, 95, and then 75.  Another set recovery set of agility and balance drills.  And finally my shoulder range of motion wod with 10lbs.

Fourth:
Upstairs to the treadmill to run 2 x 400m.  Ran the first at 5:04/mi pace. Recovered for 1:30.  Then ran the second at 4:52/mi pace.  Then headed downstairs and did a max rep set of muscle ups.