WOD 5:00pm – OHS + Running + PCF Endurance #8 | SakecatFit

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.

Patriot CrossFit