0530 Potomac – Back Squat, Deadlifts, Jump Rope, Burpees and Yogging

14Nov11

Pre-WOD
redline

7 rounds
3 power snatch 1st 2 rounds 12#, rest 35#
3 V-situps
3 strict ring dips (4 rounds)/ 3 parallel ring rows (3 rounds)

WOD
Back Squat
35(3) – 65(3) – 85(2) – 85(2)
95 (12 sets of 2)

MetCon
5 deadlifts 125#
50 double-unders (38 – 12)
5 deadlifts 125#
10 burpees
5 deadlifts 125#
“Run” 250m as I watch everyone else pass me.
4:01 + return of the “Fran cough”

Very happy that the bodyweight deadlifts felt “easy”. So did the 95# squat. The time off did me some good.

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