3 rounds of:
30 second wall squat sit
20 double unders
5 back squat (increasing weight)
10 wall balls
Max Effort Box Squat (20" box)
10 minute AMRAP
150 wall balls (9kg)
90 double unders
Oooooof! This was brutal, for many reasons. Firstly, my 1RM back squat from one year ago is 90KG. I was determined I could go higher with box squat as there's not as much depth involved, and the purpose of this was to concentrate on the upper portion of the squat, and it worked! I got a 110kg squat, and while it felt heavy, as I've never had anything that heavy on my back before, the actual lift felt relatively easy. I tried at 120kg, but something happened here and as soon as I started to try to rise up I could feel the bar falling forward, my spotter Lewis was in a tight squeeze as he had the box in the way of me and him, but in my mind I could feel that the bar was going down, and forward quickly. Rather than let it take me down with it I just leaned into it and let it roll off me, over my head. Not a fun way to bail out, and looking back could have been pretty nasty, but lucky all was fine after I gave myself a minute sitting down to recover. Next time I attempt this I'm going to make sure I have a spotter on each side of the bar, so they can take the weight if it falls. Live and learn.
Secondly, the WOD was one we did as part of the Open last year, and it damn near killed me then! When I did this last year I attempted it Rx as I was registered for the Open, and in a 12 minute time window managed around 100 wall balls. This time, I decided to scale the workout to level 1, and do 100 wall balls at 7kg, in order to try and get well into the double unders before time was called. This was a good choice I feel, I completed the wall balls in around 8 minutes, and managed to get 60 double unders before time ran out.
Time now to recover from my massive squat fail earlier, and thank my lucky stars that nothing more serious than a slightly sore neck happened.