Strength work today and slow 25 yesterday

Missed posting yesterday.  Getting running again is a lot harder than I thought.  I had gotten back up to where five miles wasn't to hard around the first of the year but now I am back to slugging through a mile and a half.  So I have started to add running every day into my work outs.  Like back in Utah Mon, Wed, Friday are my pace days where I will be running between three and five miles.   Tuesday and Thursday will be days for speed work and Saturday will be distance days.  So here is the way I worked at the last two days with this in mind:

Yesterday

Warm Up
1 Tire Flip
100 meter spring (sub six thirty minute pace)
5 Burpees
50 meter walk
50 Meter sprint.

I did 8 rounds in about 20 minutes had some traffic I had to work around

Slow 25 WOD

This was designed to be slow heavy work
25 Minute Amrap
5 Bench Press 185
5 Squat Cleans 135
5 Over head Squats (light)
5 Kettle Bell Swings 53
5 Slam Balls 30

Completed about 6 rounds and 10 reps

Today
Started out with a 1.5 mile run straight trying to get my legs to work after yesterday.

Strength WOD

10 Minute EMOM
3 Reps Back squat @  215
Spent about five minutes warming up to this weight moving light weight lots of times.  I squatted to a med ball on this to make sure that I made every round count

10 Minute EMOM
4 Reps Dead Lift @ 275

Same as above working up to weight and then hitting the 10 minutes EMOM.

Tomorrow walking may be a little tough!!

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