Fitness - Weighted Pull Ups & Dips, WOD w/vest - 3/24

My legs are pretty sore from yesterday. I can tell there's a lot of LA build up floating around in there. So, I rolled out and hit up a nice, long stretch session before out workout.

Focus: Weighted dips and weighted pull ups, 5x5, working up to heaviest set
heaviest 1x5 for pull ups - 28 Kg added
heaviest 1x5 for rind dips - 40 Kg added

WOD w/10# vest: 3 rounds for time of
20 air squats
20 push ups
20 pull ups
400m run

Score/Time: 9:45
Calories burned (focus & WOD): 585

It felt really good to get this with the vest. Mine was the first sub 10 minute time on the board and I rocked the vest. I was a little nervous because I hadn't done butterfly kips with the vest before and I wasn't sure how they'd hold up.

I got through the first set unbroken and on the second set I got to 18 before slipping off the bar, I could have had them unbroken though. The last set I broke up into 2 sets of 10.

Because of yesterday's second WOD, my legs felt heavy on the runs and fatigued during the squats, but I was happy non the less.