Lower/ Mid back was still a bit sore and stiff... keep on working out lighter, and with less intensity, but still pushing a little, working on technique, and trying to get some good muscle fatigue/ Safely.
I did a descending ladder of rope climbs with repeating :30 HSPU hold
5 Rope Climbs + :30 HSPU hold
4 Rope Climbs + :30 HSPU hold
3 Rope Climbs + :30 HSPU hold
2 Rope Climbs + :30 HSPU hold
1 Rope Climbs + :30 HSPU hold
In this WOD, I was keeping safe with my lower back and the HSPUs would get harder as the rest time between them reduced with each set of less rope climbs.
I think next time, when I'm a bit healthier, I'll do :45 sec or 1:00 holds... or could increase from :15 - 1:15.. so as the rope climbs get less the HSPU hold increases... that would be a nice flip as well.
Good WOD... I kept it a little easier since I was going to go biking and swimming with the kids after the WOD and it was pretty hot outside.