Missed One

Some how I forgot to add this workout in last week. Here it is...

Strength
RDLs --- 5 x 5
225-275-275-275-275
Static Ring Holds
1:00 - :45 - :45 - :45 - :45
- Solid work on the low back and hamstrings today. I felt these for days after. If you read the latest Talk To Me Johnnie blog, he talks about Louie Simmons belief in weak hamstrings and low back problems. Love to use as prevention and recovery.
- Static holds added a change of pace to work on some stability and strength on the rings. Goal here is to find your hollow and rotate externally for more efficient hold. Being able to externally rotate was extremely difficult for most.

WOD
2 rounds FT:
400m Row
 10 Box Jumps (24")
 20 KB Swings (24k)
 30 DUs
400m Run
= 12:15
- Wanted to get a WOD in that I could keep pushing the pace, but wouldn't damage me for 12.4. This was a good one to do it. I just kept moving trying to build the engine as much as I could. Jumps and swings were all UB. Can't remember exactly about DUs. Again I felt very comfortable on the rower and the run was decent. All in all a good WOD.