7 min @ high/consistant/aerobic effort
5 min walk/recover
4 HSPU
8 Russian KB 53#
16 box jumps 20" step down
10 OHS
row 300m
10 wall balls
15 back ext
10 situps
Notes: This was not a good day...
HSPU/KB/Box jumps - 4+6
HSPU and kb felt ok, but made my back very tight. Box jumps were slow.
OHS/row - 3
These felt awful. OHS were slow and clumsy. I kept getting on my toes. The row was slow and painful.
wall ball/sit ups
I couldn't finish my first round of back extensions. That movement seems to destroy my back. I continued the rest of the time with the wall balls and sit ups, but I'm not sure how many I did.
I was not mentally there for this workout. I don't know if it was because I was tired or because I was distracted knowing that the Open WOD was being released. I have got to make myself warm up better. I think some of my pain is due to lack of warming up.
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