10/6/09 WOD

First time back to working out normally in almost a month since I severely pulled muscles in my lower back. Been taking it easy, mostly biking and walking 3-4 times per week without any stress on the lower back. Tested it out with a very light workout last week and it passed.

40 minute bike ride: 14.40 miles
20 minute run: 2.10 miles
WOD
21-18-15-12-9-6-3
95% back thruster: full back squat to an overhead press
Abmat Sit-ups
Back extensions
Total time: 19:56 Total reps: 252