Fitness-4/21-back squat, "Mini Nicole"

Tuesday WOD-"Mini Nicole"

"Nicole" is as many rounds as possible in 20 minutes of:
-400m run
-max rep pull-ups (as soon as you stop or let go, you run)

Today, we did a mini version of this workout. The run was 200m and the time was 10 minutes. My rounds of pull-ups looked as follows:

1. 15pu
2.6pu
3.8pu
4.7pu
5.9pu

total score=1200m, 45 pull-ups

Not a bad effort. I really gassed out after the first run and pull. Definitely want to try full "Nicole" soon, what a challenge. Before we did the workout, we went to work on some back squats, 3x3. I was timid to start because my back has been acting up. But, after a great/sweaty warm-up and an extended squat warm-up (probably did close to 10 sets of warm-up squats adding weight slow), I went for 3 heavyish sets. Finished the last set of 3 at 315#, full depth, without any back issue. Thought I may have been able to go up 10 or 20# but didn't want to push it.

Finished the night with 3 max time handstand holds with 1min rest in between each one. First hold was 38 seconds, second was 35ish, third was 24. It was a good day.