Ok...back has been sore and I rushed into the WOD a bit...
Warm Up
EMOM x 15
1 = 20-40 D/U
2 = 2 Spidey & Reach + 5 Push Ups
3 = 15/12 Cal Row
4 = 10 OHS
5 = 15 Russian KBS
(repeat 2 more times)
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Snatch Grip BBWU
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SQUAT SNATCH
EMOM x 12
1-3 = Complex (Snatch Pull + Hang Squat Snatch + Squat Snatch)
4-12 = 1 Squat Snatch (climbing)
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MICROWAVE
In a 10 min Window:
75 Wallballs (20/14)
then...
AMRAP (in remaining time):
8 Burpee Box Jump Overs (24/20)
40 D/U
Well...rushing it I did 2 Rnds of warm up...
Squat Snatch w/o belt...
AND then the WB w/o Belt probablly did not help the matter...
Plus, no Rock Tape...that stuff adds just enough, I think...
AT the 8min mark doing a Burpee my back spasmed so rather than push thru, I was done...
HOPING that it would go away...this is usually how the entire thing starts when it acts up and then goes down my leg...etc...
Hams have been tight for a week along with mildly sore low back...I should have figured some extra SMASHWERX would be good...but I am not that bright!
Daliege ~ 4 Rnds +1 (20 D/U)
Schutz ~ 3 Rnds (80singles)
Ladick ~ 4 Rnds + 2 (Rx)
Johns ~ 2 Rnds + 8 Burpees (over ball / 80 singles)
tb ~ 2 Rnds and DONE @ 8min mark... WB done at 3:57...13-13-13-12-12-12...
It's the competitiveness in you. At times we really don't listen to what our bodies are telling us. Instead we choose to try and work through it. Sometime we really need to scale back and do a longer warm up / smashwerx and lighten the load and intensity on the wod. JMO A massage may help you greatly. I get them every 2 or 3 months. They do wonders.
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