In the AM, I ended up going for a short run. Then, headed into the gym for the 4:30pm class this evening.

AM Run

Time: 27:00
Distance: 3.4 miles

Screen Shot 2016-08-16 at 8.29.16 PM.png


Warm Up

3 Rounds
100M Run/BK/HK
5 Push Up/HSPU
5 Pull Up (strict/kipping)
10 KB Swing (light/heavy)
10 Goblet Squat (light/heavy)


Banded Shoulder Stretches


7 Min AMRAP Of:
7 Pull Up

Result: 2+6

*Rest 2 minutes before completing

6 Min AMRAP Of:
10 Deadlift (155#)
10 Back Squat (155#)

Result: 3+10

The HSPU’s really got me on the first WOD. I went 3+2+2 on the second set and then doubles on the third set. For the second WOD, I wasn’t feeling up to the 185# RX’d weight in the transition from front to back so I scaled down to #155. Feeling a bit crappy this evening. Need more sleep!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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