Feb 3rd training

A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec

A. 416lbs
B. 181lbs
C. 198lbs
D. 15-15-15-15-12, 2mins rest b/w sets

about 4 hours later I decided to join in on the CrossFit Calgary WOD after I coached the 5:00pm class. The WOD was:

10-1 squat clean ladder @ 135lbs

time - 6:42

this turned out to be harder than expected...