Lower back SORE!!!!

WOD


1A) Back Squat
       1 x 8 - 65%
       1 x 8 - 70%
       1 x 6 - 80%
       1 x 6 - 85%

1B) Front Squat
       1 x 5 - 70%
       1 x 5 - 75%
       1 x 5 - 80%
       1 x 5 - 85%

This was by far the TOUGHEST Squat day. My lower back was so jacked before hand that I was not sure I was going to make it through this. My last set on the back squat I had to get 6 with 295# The 5th rep was sketchy so I made sure to get full depth on the 6th rep and standing up was a fight. Especially on the front squat every set HURT. Got through it and I am that much stronger for it. I will NEVER deadlift before my squat day.

2A) 5 Rounds not for time.
       5 Weighted C2B Pull Ups
       15 Hollow Rocks With 10# Plate
       Rest 1 Minute Between Rounds.

I used 40# for 4 rounds and 30# for the last round to make sure I was touching my chest. The hollow rocks sucked because my lower back was fried.

3A) Complete 3 Cycles.
       1 Cycle is 2 rounds for time.
       10 Weighted Ring Dips - 25#
       15 Meter Handstand Walk
       After the 2nd round 200 meter run.
       Rest 90 Seconds between cycles.

1st Cycle: 2:40
2nd Cycle: 2:30
3rd Cycle: 3:15

This was a great burner I was lying on the ground after the 3rd cycle in pain. I started to go to muscle failure on the handstand walks on the 3rd cycle barely getting a couple feet. I am probably going to rest tomorrow because I already feel jacked up.

God bless, JM