Tuesday

Woke up at noon and got to the gym about 2:45.

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

First:
SealFit 130204
For time, wearing a 20lbs vest:
Run 1mi
50 Chest to bar pull ups
100 Push ups
150 Squat jumps
Run 1mi

First time trying this.  Its another wod requiring me to wear my 20lbs weight vest.  Started by running an 8:00/mi.  Then did the pull ups, breaking them into 15/10/5/4/4/3/5/4.  Push ups weren't that bad.  Started with 20 then did 10/10/10/9/9/9/5/5/5/7.  Squat jumps were awful.  Broke them into sets of 20.  Legs were destroyed.  Stumbled up the stairs and ran an 8:30/mi.  Finished in 43:57.

Second:
Random abs.  Side bends, flutter kicks, scissors, seated V-ups, leg levers, and reverse crunches.

Third:
Padawan Jody showed up so we did shoulders together.  Started with standing military barbell press with 80, 90, 100, then 80.  Then over to shoulder shrugs with 115, 135, and 160.  Then the shoulder range of motion wod with 10lbs.

Fourth:
Wanted to do a little more running so he and I ran 4 x 400m on the treadmill.  I put my 20lbs vest back on for the intervals.  Ran the first at 8:00/mi pace, then 7:30/mi, then 7:05/mi, and finally 6:42/mi.  Quads were destroyed.