Workin' Out

Drake blew the "Biolo" back out last Friday w/ those DL's...
And being the stubborn kid he is (takes after his mother)...he finished the workout rather than just taking it easy...

Payin' the price now...

Warm-Up
SmashweRx Low Back Work HERE & HERE

2 Rnds ~
30s each:
Banded Paloff Hold (ea way)
Banded Good AM's
S-L Glute Bridges (or Marching)
Reverse Snow Angels
-----------------
Power Clean Tech
6 x 2 ~ 3 Pos. Pausing Power Cleans
(2s Pause @ Knees, Pockets & Catch)
---------------------
UNDERCOVER
FOR TIME:
3 Rnds:
15 Power Cleans (115/58)
20 HR Push Ups
directly into...
2 Rnds:
27/21 Cal Row
75 D/U
directly into...
50/35 Cal Bike

Johns ~ 19:33
Z.Wendt ~ 18:00 maybe 17:5?... Rows were both 1:30
tb ~ 16:13 (Row #1=1:34, #2=1:27 / made first 25cal bike in 1:44, then finished  at 3:51)
Bike was TOUGH... I pushed for 3-6 pedals then eased up for 12-15...pushed again...eased up...seemed to work better!

Drake did ANNIE (50-40-30-20-10 of D/U + Abmats):
9:49 (got better at D/U w/ Speed Rope!!!)

Daliege came in and did yesterdays WOD...