For my warm-up I did a mini-WOD.
knees to elbows
After a week off, I felt like my heart rate spiked up super-fast even with these simple movements, and resting between movements. I'm glad I decided to take advantage of the week-long extension and do my first Games WOD after I take a few days to get back in the groove.
WOD was back squat, 5x3, at 90% of 1RM.
With a 1RM of 155, that's 140. While looking up my 1RM I saw that I struggled on a WOD with 5 rounds and 3 back squats per round at 135, so I wasn't sure if I could use 140 or not...
I was very happy to do 140x3 three times. My biggest challenge was the rack position -- I did low-bar squats today, and my arms felt weird and numb? But I didn't know if I could deal with that much weight in the high bar position -- I'll have to experiment to find out.
Yay heavy squats! :)