WOD 5:00pm – OHS + Running + PCF Endurance #8
03May10
2-fer day
Pre-WOD
Run 800m
Shoulder stuff
Squat work
WOD
Overhead Squat
5-5-5
35(5) – 65(5) – 75(5) – 80(f) – 75(3) – 65(5)
Run 800m 2x
800m – 3;17
800m – 3:27
Post-WOD – Stretch work (thanks Jon)
———————
PCF Endurance #8
Warmup – 1000m run
Rowing for Wattage – 20 seconds per
Round 1 – 243 watts
Round 2 – 232 watts
Round 3 – 245 watts
Round 4 – 245 watts
Workout
Row 500m – 2:10
Run 1k – 5:05
Row 500m – 2:11
——————-
Then I went bowling – 114, 102, 122
My current average is a 106 – so it was a good evening.
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