1st Time Back in a Long While = SORENESS

Warmup:

• run 400 meters
• row 500 meters
• 3x8 pvc pass throughs
• 3x8 pvc good mornings
• 3x8 pvc overhead squats
• 3x8 pushups

Skill/Strength:

• Snatch practice from high hang, low hang, and full snatch positions.  I worked out with 45# & 95#.  15 minutes.

WOD:  "1st Time Back"

For time:
50 walking lunges
20 overhead squats (95#)
20 toes to bar
50 walking lunges
15 overhead squats (95#)
15 toes to bar
50 walking lunges
10 overhead squats (95#)
10 toes to bar

Time: Approximately 15 minutes

I completed the first round as Rx except I did 5 toes to bar and completed the remaining 15 reps with situps.  In rounds 2 & 3, I completed 25 walking lunges instead of 50 due to leg cramps and dropped the weight on the overhead squats to 65# for the same reason.  I also substituted situps for the toes to bar reps.