Monday: D1,W4

1.) Daily Quiet Time:
Wake Up: 5:30 am
Devotion: Streams in the Desert, My Utmost for His Highest
Reading: Matthew 12

2.) Training:

Endurance:
800 m run (easy pace, 7:30)
10 x 200 m run (30 sec rest between each interval)
800 m run (easy pace)

Work Capacity:
8 rounds:
50 x squats
25 x pushups

Foul: Due to pore performance in work capacity (refueled and waited 1 hour)
21-15-19
Strict Military Press (using 2 35lb db's)
Pushups (on db's to ensure full ROM)

Durability: 2 hours softball, active stretch

Notes:
Heat index of 115 today and I did the workout outside. Completely ran out of gas due to lack of nutrition during the day. Ended the wc early and came in and downed a protein shake, raisons and a huge bowl of oatmeal. PWO meal really helped get my energy back. Overall just not a good day. This is the first poor day that I have had in a while.