09.13.13: MetCon

AM

Still super sore from Wednesday Hero WoD. The lower back is stiff even after a little foam roller, but it seems like everyone else was feeling the same way. Looking forward to a short 5K race in the morning and perhaps a Saturday WoD, if time permits.

Warm-up
Foam Roller
Row 1000k

Results: 3:35

Strength
Three sets of:
Strick Presses x 8-10 @ 75% 1 RM (#135)

Results: 8/6/5
Shoulder are torched, just did as many as possible without dropping the weight.

WoD
Three sets for max reps:
45 seconds KB Swing (#70)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of push press (#95)
Rest 2 minutes

R1: 17/14/19
R2: 16/14/11
R3: 16/15/13

Results per Round: 50/41/44