Plunge + Shoulder Work

Afternoon

Polar Bear Plunge today

Late Afternoon
Shoulder work

• DB shoulder press, 5-5-3-3-3
• incline L-lateral raises
• rear delts
• DB shrugs
• upright rows
• 3 x 5 strict handstand push ups, with assistance
• 300m overhead carry, 45#

Notes

• Body: Sore upper back, which I foam rolled in the morning.  Sore traps.
• Plunge: Went well today.  It was sunny out, ~43°, and the water temp was 40°.  The kicker was that it was windy, with gusts up to 30 mph, and everything felt colder.  My girlfriend did it with me, she was fantastic and hilarious. 
  
• Workout: The Marines didn't have the pull up station up when we got there, so I didn't do the pull up contest this year, bummer.  Shoulder work went well, overhead carries are effective and I need to do more of them.