So the plan was to run this morning with a couple of my colleagues. Woke up to rain and when I got outside it was pouring and I didnt pack my running jacket. Totally bummed out until Dennis appeared who had gotten in late and hadnt committed to run with us. He said lets hit the gym for a wod so i was ready to go.
1 Mile run warmup. - 7:40. Started slow and ended up doing the last 400 at 6:30 pace. I hadnt been sore at all until today. My chest was just a little tight.
Chris King joined us and we had a 3 person class.
Dumbell WOD - you choose the weight. I used 45lbs dumbells
7 Squat Cleans
7 Push Presses
Absolutely brutal. I was crushed after the first round but slogged thru it. I hope these kind of WODS make me stronger,
round 1 - 1:24
round 2 - 2:18
round 3 - 2:49
round 4 & 5 6:29
13:02 I think this is right.