Crushed...

Well... Last Sat. WOD did a number on my back... Dang Burpeee Box Jump Overs!!!
I felt it a bit, but not nearly like the past...so we pushed on... IT WAS A GREAT DAY & Workout...
The 6+ hours in the car later on Saturday...then again on Sunday probably did not help things out either.

Monday...had a routine Dr. appt, so no WOD for me then...
Sore and TIGHT back the rest of the week...
Not sure what/why... somewhat thinking the twisting and working from Smashwerx is loosening it too much...some flexibility/mobility is good...too much can be trouble for this old body...

Hams have been tight for a while as well...so that should have alerted me as well... Body protecting itself...

Anyways...It has been a good week of workouts for everyone else...
Monday's WOD was one of the tougher, more brutal WOD's in a while (from the statements of all)
Below is this week:
MONDAY
Warm Up
3 Rnds ~
20-40 D/U
3 Spidey & Reach + 5 Push Ups
1 Lap Running
10 PVC OHS
---------------
Back Squat
Build to a heavy set of 12
--------------
HANDS DOWN
AMRAP in 12min:
30 D/U + 10 DB Power Cleans
30 D/U + 10 DB Hang Squat Clean
30 D/U + 10 DB Push Press
30 D/U + 10 DB Rev. Lunges
30 D/U + 10 DB Thrusters
(sub 50 singles if needed, DB = 50/35)

No results written down, but some came close to 2 rnds
TUESDAY
Warm-Up
800m Run
3 Rnds ~
30s Mod. Bike
3 Spidey & Reach
3 Kip Swings + 3 Pull Ups
9 Banded Good AM's
12 GHD Sit UPs
------------------
BAR KEEPER
P1 ~ AMRAP in 5min:
400m Run Buy-In...then...
21 C2B Pull Ups
15/12 Cal Bike
~ 5 Min REST ~
P2 ~ AMRAP in 5min:
400m Run Buy-In...then...
15 TTB
12/9 Cal Bike
~ 5 Min Rest ~
P3 ~ AMRAP in 5min:
400m Run Buy-In...then...
9 Pull Ups
9/6 Cal Bike

Johns ~ 21 Pull Ups / 1 Rnd / 1rnd + 2cal Bike
Ladick ~ 1rnd + 4 / 1rnd + 10 / 2rnds + 4
WEDNESDAY
Warm-Up
EMOM x 12:
1 = 55s Bike
2 = 30s Plank + 30s PVC Pass Thru
3 = 5 Strict DB Press
4 = 7 Good AM + 7 Elbows + 5 Strict Press
-----------------------
GROUND BREAKING
For Time:
50/35 Cal Row
35 Lateral Burpees over Rower/Bar
50 OHS (95/65)

Johns ~ 13:26 (17@65# / 33@45#)
Schutz ~ 10:21 (75# OHS)
Ladick ~ 9:35 (75# OHS)
Daliege ~ 11:23

FRIDAY
Warm-Up
3 Rnds ~
5 Strict Pull Ups
5 Slow Wall Squats
10 Push Ups
10 GHD Sit Ups
-----------------
OPTIMUS PRIME (Past HERE)
AMRAP in 7min:
Wall Balls*
*EMOM starting at 1min ~ perform 5 DL (225/155)

Stan ~ 101 (185# / 27-13-13-14-11-12-11)
Ladick ~ 111 (185# / 25-15-12-12-14-13-20)
Daliege ~ 133 (225# / 29-20-18-15-15-15-21)
Couple of notes...Daliege used the Rx Wt!!! Impressive & great DL form...little high on WB / Stan was BEST form ever for his WB...at parallel for depth which is great for him! Ladick was a solid worker the entire time...pushed himself