Warmup:
2 Rounds of:
10 Ring Dips
10 PVC Passthru's
20 GHD Situps
40 Double-Unders
SWOD:
Box Squat: 115x5, 155x3, 185x3, 225x2, 255x1 (PR)
Back Squat: 255x3, 230x5, 205x11
My legs are still absolutely torched from "Karen" 4 days ago...that's right, 4 days! I was WAY off what my 3RM should have been for back squats. Not sure how I PR'd on box squats though.
Metcon:
15:00 on the minute:
-15 sec handstand hold
-3 burpees
-8 kb swings
I completed 3 rounds Rx'd with the 70#kb. After that I got progressively worse in a hurry. By round 4 I couldnt hold my handstand for 15 seconds, by round 8 I dropped to the 53# kb. I did full six-point burpees every round, but I was a mess. I don't even know how to score myself on this WOD. I just know I pushed myself as hard as I could for as long as I could. I will be focusing on handstand holds in my warmup going forward. They are pathetic.
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