FS, PU, DL Metcon & Swim

Lunch

Warmup:

stationary bike, 4 mins
dips, squats, stretches
hamstring exercises
front squat, 5 @ 95#


Workout (from RedShed, scaled to 95#):

Complete for following for time:
21, 18, 15, 12, 9, 6, 3
front squats - 95#
push-ups - hands on the barbell

3, 6, 9, 12, 15, 18, 21
deadlifts - 95#
push-ups - hands on the barbell

time: 17:00


Evening

Swim (yds)

100 wu FR
150 turtle-back flutter kicks
150 scissor kick
500 CSS
-----time: 9:01
2 x 200 CSS w/fins, 30 sec recovery
-----time: 2:53, 2:46
150 cool down

followed by 50 push ups


Notes:

• Body: No muscular soreness. Tibia dull ache at times. Slight pain in right lateral knee area during deadlifts.
• Workout: I felt good doing this WOD. Happy with my intensity. Shoulders started to fatigue during some of the front squats from holding the weight, which I thought was interesting.
• Swim: Good swim today. Best 500 yd CSS swim since April 09.