BP's Road to 2014 Regionals

WU: 5 Min Jog on Treadmill
Shoulder exercises - Rotator cough work WU

WOD: Bent Over Barbell Rows 5x5
wu: 95lb x 10 135 x 10
155 x 6 165 x 5 165 x 5 170 x 5 175 x 5 (was NOT max)

Inc Bench Press 3R
wu: 135 x 8
155 x 5 185 x 3 190 x 3 195 x 3 (NOT max)

Core:
4 Rounds -
Leg Raises w/ 15lb DB x15 x10 x8 x7
Machine Abs 100lbx8 "x8 "x7 "x6

4 Rounds -
Ab Wheel - 12 Reps
10lb Med Ball Twists - 1 Min of Twists

Row: 5 Minutes
Meters = 1145m - Just a steady pace, wasn't going for a PR or anything.

Notes: I am super sore still!!! AAAHHH. My shoulders are VERY sore...possibly from rotator work in the beginning of the week, and the stretching. I need to loosen up these shoulders! Only had one meal in me prior to this workout.