Jumped into a crossfit class for the first part of the workout ... was a nice variation ... bit of an easy pump, just had fun and moved through this at a casual pace. It was very enjoyable to lift a barbell and get a pump for the first time in around 3+ weeks.
A.
10-9-8-7-6-5-4-3-2-1
Bench Press (65-70% = 175-195#)
Strict Pull-ups
-Finished right around 20 minutes ... sets 10-9-8 were 185#, sets 7-6 were 175# and sets 5-1 were 165# ... basically went to complete failure here trying to get through this and incrementally dropped the weight down ... its a bit frustrating losing so much upper body muscular endurance over the course of this marathon training / traveling. But overall I'm at ease with the fact that the marathon is about 4 weeks away and I'll be 'back to normal' training soon.
B.
5 Mile Run
-about 44 minutes ... just went out and back casually.
C.
ROMWOD
-Complete
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