131112

WOD 1

A. 5/3/1 Deadlift

250, 290, 325 back and hamstrings pretty worked

B. 5/3/1 Back Squat

205, 235, 275 kinda hard

C. 7 Fronts Squats Taken from Ground @70 1rm x5 Rest 3 minutes

#190 not bad, unbroken. 

+
250m Row
Rest 1 Minute
30 Second AD Sprint AFAP
Rest 1 Minute
250M Row
Rest 6 Minutes
x3

4:09

4:13

4:15

1st row of each round as at around 1:40 pace, second row was a bit slower.