Thurty Ones

Back Squat
5-5-5-5-5

Had a great row and kettlebell warm-up then:
185-195-200-205-205(x3)

205 was right at the 85% 1 rep max mark, and was a perfect struggle on the closing reps. ROM seemed to be migh-T-fine. Right hip flexor/groin was talkin to me a bit.
The met-con was an ascending/descending couplet ladder with push-ups and GHD hip-extensions. The only catch was that on the ghdhe's we had to come completely back out of the saddle with a vertical torso on each rep which was pretty effin aWkwaRd. This really got the attention of my hammies and calves; the low back was on blast too. Reps counts were 21-19-15-12-9-6-3 and vice versa. Nabbed a "slow" 8:54 but made every rep count.

We also did some birfday burpees at the end. 31 for moi. Hated to put everyone through it post met-con, but Tolbs and Chase were determined. Dunno what my time was. I made damn sure I was the first one done though. Thanks guys : )

weight: 167.4