Monday, April 5: Run, Front Squats and Row

WOD #1
Rowing pyramid
500m-1000m-2000m-1000m-500m

Shane: 2:13,4:42,10:00,4:48,2:15
Kenny: 1:39,3:27,7:13,3:26,1:38

WOD #2
21-15-9
Run 400 meters
Front Squats 135lbs

Shane 13:24 (95lbs)
Kenny 8:34

Warm Up:
Back Squat 15-10-5
Super set with...
Seated Leg Extensions x10
Seated Hamstring Curls x20

Jacob 135/60-185/80-205/100

WOD:
Back Squat 5-5-5-5-5
Super set with...
Seated Leg Extensions x10
Seated Hamstring Curls x20

Jacob 225/110-245/120-265/130-275/140-285x3/150

After squating I had this pain in my left hamstring and a spontaneous bruise, think I popped a muscle sheath... I think I should be fine though.