Run

Finally getting a full WOD in on the day it's supposed to be. Of course tomorrow I have to work on my weekend so will be off schedule for a day or two.

run

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
24 min

Finished adding all the basic exercises to the pbx routine. Still using a 5# db for the exercises that require weight. Now going to start adding the basic+ exercises.

The kph treadmills were all full so went on the mph calibrated one. Swagged my pace and got a decent increase in overall distance.

30 min = 5.08km (3.16 mi)
started 4.6mph (7.4kph)
Increased .3mph every minute until 6.5mph (10.4kph)
Last 12min @ 6.6mph (10.62kph)