back is back

It's been slow here, but I promise it has been slower with my training.

I have been doing different Crossfit endurance WOD's, in addition to more rest days than I have taken in awhile. That said, today I can say that my back is up to 98% and I am ready to get back to business.

Friday:

Long bike ride. ~ 2 hours.

Saturday:

12.4 -- amrap 12 min
150 wall balls to 10ft target -- 20#
90 double unders
30 muscle ups
for reps: 242

Sunday:

Tabata treadmill sprints
complete @ 12.5 elevation 8.5 mph

Yesterday:

10 kbs -- 1.5 pd
1 burpee
9 kbs
2 burp
8
3
...
1 kbs
10 burpees

for time: ~6 minutes

3 rounds:
5 turkish get ups per arm-- 1.5 pood
5 hspu
run 400 m

Today:

heavy single clean and jerk: 135, 185, 225, 245 (could have gone heavier, didn't want to push it)

amrap 8 min clean and jerk -- 185#
25ish @ 70% intensity ... slow and methodical

run 800m
21 burpee pull ups
run 400m
21 burpee pull ups
run 800m
complete: <15 min

Daily report

• Mind: Odd sickness/fatigue that set in a few days ago. Recovered for the most part.
• Body: Sore. Chest, posterior chain.
• Spirit: My faith is strong.
• m/f/s: 4/5/6