Sunday, June 19, 2011

06/19 WOD

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps


Previous PR on 11/17/2010 was 21:20. Goal was sub-20 minutes. OHS is one of my best lifts so had high hopes. I did all but round 2 unbroken! Had to dig deep on the last couple of sets to do that.

18:37 (3:24 - 4:38 - 3:22 - 3:38 - 3:35)

Crushed my PR. Happiness!!!

Warmup: 500 barefoot single unders, shoulder mobility stuff, CFWUx1 (mods-OHS@45#, ring dips, strict pullups); OHS 10@65#, 0.25 mile run

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