As discussed I did not do the off season conditioning wod, for two reasons, time and the lifts I have tomorrow. I have four or so homework assignments due by midnight tonight so I need to get to work so I can get home and do them.
Today I walked the dogs and did some single skips and running in place with the jump rope to warm up. I followed that with some foam rolling and pvc work. I also did band pull apart's to loosen up my shoulder. I then did bench 5x180, 3x205 and 1x230, the 230 was easy but once again no spot, no max reps, when I have more time I will drop the weight and hit some volume after my last set.
For conditioning I didn't really have a plan, I just knew I wanted to do pull ups. I did 100 ghd sit ups and pull ups, broke up as needed. Tonight if I get my homework done I will take a swing at the conditioning wod.
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