Fitness - Front Squats - WOD - 10/22

I got a lot of sleep last night which felt great. But, I woke up with sort of a stuffy nose and some chest congestion. I hope this isn't the start of a cold, I hate getting a cold almost as much as I hate rowing.

Today's focus was back squats but in my quest to up my clean max I did front squats instead.

Focus: Front squats, 5x5 cross sets
2x5 - 100 Kg (220.5#)
3x5 - 110 Kg (242.5#)

I felt relatively strong with these today. Although I still need a lot of work and there's a ton of room to build strength on this lift, I'm slowly but surely getting more comfortable with front squats.

WOD: 1 round AFAP (as fast as possible) of,
800m run
100 air squats
400m run
50 air squats
200m run

Score: 9:10
Calories burned (focus & WOD): 477

This was brutal. After the heavy front squat effort, It felt like I was running with an extra 100 pounds on my back. My legs felt super heavy and weren't willing to push hard. I grinded this one out for sure.

The air squats took their tole right away. I could only get to about 30 before having to take a break. I somehow got to 100 and took off out of the gym for the 400 meter run and my legs almost gave out. I was having a hard time with this one, even my breath was done. I couldn't control my breathing and my lungs felt heavy.

The set of 50 air squats was pain full but It was nice knowing I only had to do 200 meters then I was done.

I think my breathing issues were mainly due to the congestion I woke up with, it certainly didn't help, that's for sure. I'm not surprised about the fatigue in my legs though. It's towards the end of the week so my legs are already feeling burned out. On top of that we did heavy squats right before this WOD. And it just so happened this workout was all legs, and mine were/are hating me.