PP and metcon 1-28-10

At work with Highbarger ...

WU:
5-4-3-2-1
C2B Pullups
Burpees Jump as high as possible
Run 400m
60' butt kicks
60' high knees
30' Spider Man Crawl
3/10 Shoulder dislocates PVC
3/10 Good Mornings PVC

Push Press

138/3, 158/3, 178lb/3 PR

5 Rounds:

5 Burpees - Jump as high as possible
10 KB Swings - 53lb
Run 200m
7 Pullups
14 Wall Ball - 20lb

Rest ~2 min between rounds

Averaged about 3:00-3:30 on each round. Runs were sloow. Nothing quite feels like trudging back into metcon shape after a hiatus. Oh except when you are in shape and you keep hitting metcons hard. Good clean fun. I liked this metcon better this week then last ... while the amount of work was the same, with the rests thrown in the intensity level was higher.