Tire Slams, Sit-ups, Body Squats

5 Rounds for time : 9:40
10 - RT side slams
10 - LFT side slams
20 - Sit-ups Butterfly's
20 - Body Squats
20 - Sit-ups Butterfly's

Splits
1 - 2:00.61
2 - 2:00.05
3 - 2:00.58
4 - 1:51.53
5 - 1:47.46
Total time - 9:40.23

Hurt my back pretty good yesterday. Had a rough yesterday and today. Good news that less than 24 hours later I was getting it to move when stretching. Promised myself I would not miss because of my back unless I just can't move. Got in today for a home made version. Tire slams are my stand by. I mixed those with situps and body squats for my WOD. Got it done feel great. The splits are proof that the warmer I got my back the better things went. Super happy with today. For me this just proves how much work I have done and how much better I am. Big thanks to my boys for getting me into this and changing my health for the better. I know I am still going to have bad days and like I learned yesterday I am still in need of being cautious. As good as things have gotten I need to be careful. It was the deadlift that got me and every WOD I do with them in it I am scared. This is a good lesson that I am right to be cautious.