Warm up 2x10 unbroken bfk pull ups
2x10 16kg kb snatches
Waited too long and let myself get cold.
Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps
21:08
Splits: 5:35, 8:16, 7:16
It's a reoccurring theme of me getting mentally soft in the middle/second round. Still working on embracing a certain level of pain.
Post: roll around on the ground for about 30 min bitching about how tight my back felt. 10xRH @50#s. An hour later worked on a couple of muscle up singles, not going to chain any together to take it easy on my shoulder, not sure what I'm going to do about the swinging rings.
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