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Sent from my iPhone, Steven Sheffar

hardest one since starting back up

Cfwu 3 rounds for time Run 400 m 21 burpees 12 45 lbs thrusters 16:03

overhead squats

Cfwu x 3 21-18-15-12-9-6-3 65 lbs OHS Bench dips 11:12

heavy

Cfwu x 3 5-5-5-5-5 225 deadlift 5-5-5-5-5 155 bench press

legs

3 rounds 50 overhead lunges 21 burpees

Walking Lunges

cfwu X 3 3 RDS FOR TIME: 50X OVERHEAD LUNGES WITH BROOM HANDLE 21X BURPEES 16:10

scaled WOD

Warm up x 3 (3) pullups 5 rds for time: 400 m run 135 lbs bench 5 pull ups 18:10 Jumping pull ups at the end.

DOMS

Well well well.... First in a long time 4 rounds for time: 400m run 50 squats 17:44 Wow tired.

New Wall Ball

So I finally picked up my new 20lb wall ball that I bought from SBH. 5 rounds 15 wall ball 15 sit ups 10:01 I am sore and tired now. My body is not used to this.

Back squat

So I am getting back into somewhat of a workout routine again. Feels good to get at it again. Been going slowly and have forgotten to post a few wods.

Today:

Back squat
3x5
145, 205, 225

5 rounds of:

5 pullups
10 push ups
15 squats

Legs are a little tender now. I thought I was over the doms but apparently not.