Fitness - Two-A-Days, Back Squat, WOD #1, WOD #2 - 2/1

Focus: Back Squats, cross sets 5x5
2x5 - 150 Kg (330.7)
3x5 - 163 Kg (359.4)

WOD #1: done with a partner
400m run
Then
5x through barbell complex (5x - hang squat clean, push press, back squat, push press) - 60Kg
5x 5 Pull ups
then
400m run

Score/Time: 14:37
Calories burned (Including focus & WOD): 611

This was done in the I go, you go format. Partner 1 would go through the bar bell complex 5 times with partner 2 would complete 5 pull ups, then switch. Once each partner has gone through the complex and done a set of pull ups, that equalled 1 round. Complete 5 rounds as a team before taking off for the last 400m run. When the last person of your team finishes, time is called.

WOD #2: 5 rounds for time of
3 hang squat cleans - 70 Kg (155#)
3 rounds of Cindy (1 rounds is 5 pull ups, 10 push ups, 15 air squats)

Score/Time: 15:25
Calories burned (Warn up and WOD): 708

Ouch! I'll have to remember this one. What a hell of a workout.