Mediocre Runners

My legs are still trashed from Friday’s WOD, so I reached into my mediocre WOD and did a “Lynne” today.  Lynne as RXed is:
Five rounds for max reps of:
Body weight bench press
Pull-ups

I did this WOD 0n 20090626 and was able to pull this off this scaled version using dumbells:

1 set  70# + 2 pullups

2 sets  90#  + 2 pullups

2 sets  100#  + 2 pullups

1 set 100# + 2 pullups

Today was an improvement:

1 set 90# + 3 pullups

2  sets 100# + 3 pullups

1 set 100# + 2 pullups

1 set 120# + 3 pullups

I warmed up with a short .5 mile run practicing some POSE running.  I ditched my normal Asics for my beat up pair of Montrail Streaks (great shoes), which are a little less structured than my normal shoes.  The running felt really good and I think I am getting some of the techniques down.  I’m going to keep practicing POSE once or twice a week and hope to eventually use it for my tempo and speed workouts.  I’m also looking at getting a pair of minimalist racing flats like Saucony Kilkinneys.