Back to the gym after a week off and it was not pretty…

WOD:
To begin:

Perform slow and controlled back squats at a moderate weight that you can control. Hold positions and feel what is working. Perform sets of 5-7, these should be challenging

Then:

Ranbir’s Birthday Workout

With a 1 pood KB perform 4 rounds of:

• 10 one handed swings w/ right hand
• 5 clean and presses w/ right hand
• 10 snatches right hand
• 5 overhead lunges
• 5 rows right hand
• Repeat with left hand

1 round is when you’ve done both hands.

RESULTS:

10, 9, 9, 6, 5 @ 185#

14:12 for 2 rounds of 4 rounds

So I didn’t finish this one. For not having been to the gym in a week, not sure what I did but my back was not a happy camper right from the start. Doing some KB swing for the warm was rough and the good morning stretches where also bad. It took me longer to do 2 rounds than most people took to do 4 rounds… and rather than tweak my back more I stopped after the 2nd round.