Workout of the day (x2)

First workout back at Crossfit Oahu.
 
Morning WOD:  3 rounds for time
 
400m
15 back ext situps
15 Dead lifts (220 lbs)
5 biurpies
 
Time: 22:23.  I was pretty slow today because I haven’t done any dead lifts since leaving in June.  The 220 lbs was the rx weight and I really struggled with it.
 
Afternoon WOD: 5.5km run.  Time 33min.
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