Left quad really sore before starting, but resolved to 'take it easy'.

Warm up - five mintues team throwing three medicine balls around - 1 burpees for every dropped ball.

Strength: 3 x 6rm deadlift
3 x 6rm press

Deadlift, worked up to 100Kg. Could have squeezed a couple more, perhaps
Press, started on 50Kg, but arching back on the last reps, so dropped to 40Kg. Have to focus on contracting abs and pulling ribcage down to prevent back arching (cheating)

WOD:
Tabata sets (20secs on, 10secs off, all x8)
Thrusters (20Kg - empty bar)
Sit-ups (did 'em with ab mat, with 'free' feet)
Burpees
Jumping lunges (knee to floor)

Whole lot, twice through.

	Set 1	Set 2
Thruster	63	40
Sit-up	67	74
Burpee	48	40
Jumping Lunge	70	70

Total = 472

Got through it. Left quad no worse, and possibly a tiny bit better.