WOD


In the morning I did 40 minutes of mobility work opening up my hips and lumbar curve. Testing my squat with my feet forward. It felt good (well not good) to rip open all the nasty tight muscles I have in the front of my hips and the inside and outside and my lumbar.


1A) Snatch push press
       73% Of snatch - 5 x 5

1B) Clean Pull
       93% - 5 x 5

Clean pulls started to get tough by the later sets, the snatch push presses were easy.

2A) 5 Rounds not for time.
       7 Wide palms out ring dips
       15 Weighted back ext. - 20#
       Rest 45 seconds between rounds

My lower back started to feel it, the ring dips are starting to get easier.

3A) For time.
       10 Deficit HSPU - 3"
       20 GHD Sit ups
       12 C2B Pull ups
       8 Deficit HSPU
       18 GHD Sit ups
       12 C2B Pull ups
       6 Deficit HSPU
       16 GHD Sit ups
       12 C2B pull ups
       4 Deficit HSPU
       14 GHD Sit ups
       12 C2B pull ups
       2 Deficit HSPU
       12 GHD Sit ups
       12 C2B pull ups
My time: 8:59

I felt great on this one, I got all c2b pull ups unbroken except for the last set I had to break on 8. I lost a little time reseting the homemade ghd in the middle of the wod so that cost me like 10 seconds. Tomorrow I might just do my Hatch squats and a bunch of mobility work I feel like my body is telling me rest the metcons till Sunday. Sunday is going to be a partner wod I do with my dad.

God bless, JM