M/ 38/ 137 lbs/ 5'-6"
As Rx: 13:25 (WAY TOO SLOW) about a minute slower than last time?
I did heavy DL a couple nights ago and my lower back was SUPER tight... I warmed up well, and practiced the KB swings... it all felt o.k.
I was going at a good speed overall, but ended up with a pretty slow time... I must have wasted too much time on the burpees, because I was moving well on everythign else.. also I took the pullups in 20,16,4, but that extra 4 set didn't take but a few seconds so that's not a big deal.
I did kipping HSPUs for the most part.. with some strict ones as I'm used to strict only and wanted to try doing kipping for once. They are much faster when doing higher reps, and when you want to jump back on when you're shoulders are tired you can bang out a few more quickly with the kip.
HSPU (12,10,8)
Pullups (20,16,4)
KB Swings (with 55# DB) (20,17,13)
Situps (anchored with DBs) (couple second pause at 40)
Burpees (10,10,10,10,10, 20)
Good workout.. I wasn't too mad about the poor time... I was pretty sore and did great quality movements.. I actually did a few extra reps all over the place.
Took a steam post wod and felt MUCH better.