100810

Wednesday 100728

Run 5K
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Compare to 100501

Achilles sore, so rowed 5k instead. Time 20:10.6.

Warm-up:
21 GHD sit-ups, 21 back extensions with 25 pound plate, 15 pull-ups, 10 dips
15 GHD sit-ups, 15 back extensions with 25 pound plate, 10 pull-ups, 10 dips
9 GHD sit-ups, 9 back extensions with 25 pound plate, 10 pull-ups, 10 dips