BACK...

After yesterdays workouts... My back was just awful! Locked up and felt and looked like an 80 year old man...
Went to bed on Monday night, woke up Tuesday with no ache or pain, or at least not what it was on Monday night!

So, here we go!!!

Warm-Up ~
Mobilize

Skills Program...
Handstand Walking Skills
1) Freestanding Handstand (couple attempts for as long as you can)
2) Cartwheel (both ways)
3) Wall-Facing HS Hold for as long as possible
4) 20 Wall-Facing Shoulder Taps for stability
5) Somersault from Frog, Headstand & Handstand positions
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Row Tech. Training (primer for WOD)
4-5 Sets of this:
10 Pulls w/ just arms
10 Pulls w/ torso & arms
10 Pulls w/ 1/2 legs, torso & arms
10 Full Pulls
(this is all working towards technique and should be done well, focusing on the correct mechanics)
30-60s rest b/t sets)
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Met-Con
3 Rnds for Time:
11 DBL KB Snatch (55/35)
25 Cal Row
50' DBL KB Front Rack Hold Lungewalks (55/35)
25 Cal Row

tb ~ HS Walk Tech = Done / Row Tech. = Done / Met-Con = 19:11 (scaled to 35# KB)
11 UB / 1:41 / 25'+25' / 1:36
11 UB / 1:40 / 25'+25' / 1:20
11 UB / 1:36 / 50' UB / 1:24