Primal, IR Track Workout #3-1

10 overhead squat 45lb, 3 power clean 135lb
5 L-hang pullups
4x7 deadlift 185lb
3x10 pushups +45lb
4x7 bent-over row 95lb

Dynamic warmup
4x(200m sprint, 0:45 rest) 0:32, 0:31, 0:30, 0:34
4x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15
10min throwing
4x(200m sprint, 0:45 rest) 0:30, 0:33, 0:30, 0:33
5x(100m walk, 100m sprint) 0:15, 0:15, 0:15, 0:15, 0:15
10min throwing

Throwing was awful.