EMG - 10/17/12

 4 mile tempo run (goal 7-7:17 pace)  I tried to slow down and pace it out better, but still went out too fast (6:45, 7:06, 7:17, 7:48) 28:56

5 sets of pull-ups 5, 5, 5, 5, 3

3 sets no rest
10 x 3 way db(2 x 15 lb) rows, 10 x 1 armed kettlebell (15 lbs) C & J

5 x 5 weighted bar dips 1 min recovery

AB 300
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches