That was my kind of workout.
For the warm up we did downward dog into plank for 8 reps. Coach Nikki gave us some variations and suggested I bend my knee a bit more and lift my heels to get my head through my arms and lock my back straight. Felt really good. I may add this to my regimen.
We started with my favorite, back squats, 1 heavy set of 8, 10# more than last week.
I did 235#. Coach Nikki asked if my squat came naturally. Ha! So she asked is it was just volume or what. So i told her a bit about my adventures in physiotherapy. She was impressed at my dedication be and that my squat looked really good, especially at 185#, where she said my back was straight as a board.
Then we did 4 sets of 6 deadlifts at 75%, rounded down to 255#. So hard to keep my lower back straight in the bottom. Grrr
Stopped after 3 sets.
The WOD was good and hard
-25 thrusters 95#/65#
-30 abmat sit-ups
-20 thrusters 95#/65#
-25 abmat sit-ups
-15 thrusters 95#/65#
-20 abmat sit-ups
Did women's Rx and was thankful. But 9:36. Not last.
Good and sweaty.
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