5 rounds for time:
30 air squats
7 Front Squats (135#)
20 Butterfly Situps
450m Run (one burpee for every second over your original time)
Run Times: 1:27/1:30 (did 6 penalty burpees)
Notes: The WOD today was pretty taxing on the legs. So when I showed up at the track an hour afterward, I was a little uneasy. I picked up some great warmup stretches from CFE San Diego so that definitely helped. My form trashy tonight for the most part. My posture during the fall still appears to be my achilles heal. I haven't had problems with the pull, but because I am broken at the waste, I think this is causing me to push out the back a bit, and that puts stress on my back. I will get on film in the next couple days to see what's up.