12:15 Gym

Feeling a little sore from last few days.
Ran to gym,
Dynamic stretch
Warmup 2 rounds of 15 OH Squats, situps, 10kg swings, pressup, dynamic shrugs/pullunders.

15 minutes of footwork focusing on tempo change.

WOD

Wednesday 060802

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Used 20 Kg bar
Pullups were all kipping did 20,20,30
Run on a treadmill.

My back was really tight from cleans yesterday and DL on Sunday so eased back. Should have manned up and got the extra pullup reps.

Approx 20 minutes.

15 minute stretch.

have a sports massage tonight which I'm really looking forward to.