ie my first time ever 
Squat
3 x air
6 x knees to bench 6", 4", 2", 1" x 3
3 x front squat @ 7kg
Press
7 @ 7kg / 15lb
6 @ 12kg / 26lb
5 @ 18kg / 40lb
Deadlift
7 @ 18kg / 40lb
5 @ 35kg / 77lb
4 @ 50kg / 110lb
3 @ 66kg / 145lb
Metcon - 110710 400m, Deadlift, Push-ups
Puppies with scaled run
Three rounds for time of:
Run 400 meters scaled further to 200m Run + up and downstairs (My first real outside run in a wod!!!)
20kg / 45 pound Deadlift, 10 reps
10 Push-ups - bar @ pin 5
20kg / 45 pound Deadlift, 5 reps
5 Push-ups - bar @ pin 5
Done in 11.43mins
Dealifts were pretty light but the run was close to my limit for a few more 200's before upping it - and push up endurance is getting better but 10 needs to feel easier (latter half) before going to pin 4
Pleased with progress.
Stretch and foam roller
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