Party in the USA

Monday was mighty rainy and I wasn't feeling so hot, Tuesday we had a difficult time waking up and ended up missing our post-work chance to run since we were both stuck at work late and had a commitment at 6pm. Alas, Wednesday AM was the answer - and hoping to pop out for a run this evening in this lovely Fall weather!

Warm Up

Foam Rolling
Dynamic Stretches

Skill/Strength

Iso Seated Row
K 3 x 10 @ 75#
C 3 x 10 @ 125#

Lat Pulldown
K 3 x 10 @ 75
C 3 x 10 @ 105

Bent over row
K 3 x 10 @ 45#

WOD

"Grace"
30 Clean & Jerk (or Press) For Time (65/135#)
C 3:51
K 4:21 *Need to rest less. Good practice for Barbells for Boobs!

500m row

Abs

K
Tramp Ball Throws
TRX
Sit-ups
Plank
Opposite Leg/arm extensions
Floor Leg Extension Crunch

CSome sort of situps?