PCF WOD – 01.07.10

Great to be back at PCF… not so great for the weather…

Deadlift
1-1-1-1-1-1-1

AMRAP in 10 minutes of:
15 KB Swings (1.5/1)
30 Box Jumps
Post loads and rounds to comments.
All work sets of deadlifts should be at 90% or higher of your 1RM.  KB Swings should be done to just above eye level.

DLs: 275-295-295-300-275 (and ran out of time, but the 300 felt good and if I had more time, would have continued at that weight); not too bad considering I just got my PR 315# last Saturday.

Metcon: 4 rounds + 15 KB swings + 10 BJs
All KB swings unbroken. Lesson learned: do not do box jumps in running shoes – they threw me off balance each jump.