Warmup:
500m run, flow dynamic warmup, stretches and PVC OHS

Strength & skill
3 x 8 front squats @ 60-65% (105#)

Took them all off the floor. Warmed up with 5 x 65#, 5 x 85#. Felt pretty good. Went for 105# and tried to attack the bar. The working sets felt very good, full depth, and didn't sway too much on the way back up. Plates under the heels helped. Thinking I might want to try weightlifting shoes if I can find some cheap. Side note: Used the 15# training bar loaded up because I was going to do very light OHS afterward and didn't want to switch bars, and Nik said the bar was flexing. I know they're rated for 150#, but yeah ... not sure I'll do that again. Don't want to break their stuff.

WOD:
15 min AMRAP
10 OHS @ 26# (used 5.5# plates)
20 situps
400m run
Finished 4 rounds

This was pretty brutal. Not good w/ OHS, so I kept it very light. Tried 35# and that sucked, so I dropped weight. Situps were actually a killer. And the runs weren't pleasant either. In the last round, I heard the coach yell from about 50-75m away that I had 30 seconds left, so I sprinted to the finish.