Sunday morning's WOD was 5 sets of 5 reps of squats, did 185lbs.x2, 205x3. Immediately went and swam slowly. 400yds in 10:42, a little embarassed to write that time down, but it can't be all good.
Was really sore yesterday before going to the gym to do the WOD which was 5 pull ups, 20 bodyweight deadlifts, 10 pull ups, 15 bwt deads, 15 pull ups, 10 bwt deads, 20 pull ups, 5 bwt deads. Finished in 11:22. All day it feels like someone kicked me in the butt. Really sore all day.
Tonight did 5 sets of 5 reps of push presses, substituted dumbbells and did 50lbs, then 60lbs.x4 sets. Jumped on the treadmill for a 15 minute run time trial and completed 2.17 miles.