My quads were still screaming through Tuesday afternoon and I toyed with the idea of blowing this WOD off. Thankfully, I decided to go ahead. Partially because I committed to myself that if I am in town I go and partially because I do really like going and lastly because squats are a favorite lift.
WOD
Back Squats 5x5
50 Tire Flips (choose the size and pain)
Started out with a nice round of 135 for warmup. I have been working a lot on my depth and have been spending time going as far below parallel as I can. Ryan gave me a great little drill on light weight to drop down and hold at the bottom. It has helped a bit. I ended up with 285 on my 4th set and Ryan picked that one set to really watch my depth. I am happy to say I was below parallel on all (essentially my depth was good). So, happy to post that one.
As for the tire flips I did 4 sets (10, 15, 15,10) in between the back squats. Personally I think that it really helped my squats because I made myself bottom out prior to lifting each tire. I need to talk to Ryan about how to incorporate something like that on back squat only days.
Tonight's WOD is Push Jerk 3x3 (I think I'll do Power Jerk per Coach B.) and then a Metcon 25-20-15-10 slam balls and situps.
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