0530 Potomac – Bench Press, DB swings, burpees and yogging

28Sep11

Pre-WOD
Joint Mobility
Row 500m – very leisurely

6 rounds
3 plate squats 10#
3 situps
3 supermans
5 shoulder passthroughs

WOD
Bench
35(5) – 55(5) – 65(5) – 75(5-5-5-5)
75# felt really easy across all sets.

Metcon – “Fast” Runners Club
Run 400m
40 DB swings 35# – unbroken
20 burpees
Run 250m
20 DB swings 35# – unbroken
10 burpees
8:51

Considering the headache I went into this workout with – really happy with the day’s work.

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