Ok, I think the problem was with my stumbleupon toolbar...
ASWOD
3x5 squat @ 235
3x5 bench @ 145
DWOD (really liked this one)
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood (scaled to 40lb KBs)
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass, place hands behind the head.
KB PP: 20-20-18-16-16; Iso holds (seconds): 60-60-55-45-35. Erectors felt like they were popping out of my back. If I ever have super jacked oly style erectors I'm definitely getting a sweet tat on them. Like those ones where it looks like your skin tore and you're a terminator, except my back muscles would be two huge hydraulic pistons. Anyway, this was a badass wod. PPs were tough. I shoulda gone for the 45s with how many reps I got. Shoulders still fried though. Couldn't lift my arms to close the shower curtain, so I just showed my junk off like an old man.
Ha this sounds awesome. And I hope you get spinal erectors like the mfing Rockies cause I want to see that tat ASAP.
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