WOD 090911 -- total developer

Today was rough.

Warmup with 3 rounds of:

• 20 jumping jacks
• 10 trunk rotations
• 10 arm circles
• 10 overhead squats, 45 lbs
• 10 straight leg dead lift, 45 lbs
• Samson stretch
• 10 push ups
• inch worm
• 10 kettle bell swings, 35 lbs
• 10 pull ups
• 10 dips

Ran 1 mile in 7:58. I ran 2 laps at 6 min pace and 2 laps at 11 min pace or so.

Total developer:

• back squat, 5 x 5 225 lbs
• press, 1 x 4, 2 x 3, 1 x 2, 1 x 1 135 lbs
• dead lift, 5 x 5 225 lbs

My left knee and right shoulder hurt. They're not going to get better so I'm just going to keep at it.