Sunday I woke up with a pretty intense pain on my lower left back side...
Went to the pool for my 1st. WOD to see how it feels and test If I can do the 2nd. WOD.
1st. WOD swim 1x100, 2x200, 3x300, 1x400, rest same time as efforts, note times, all 70%
Felt good but I was feeling pain on my lower back. Times: 1)1:31 2)3:13 3)4:55 4)6:44
Then went with my family to have launch.
At 7pm I did the 2nd. WOD: row 500m, 10 pull ups, 10 push ups, 4X for time, it hurt when I was rowing and on the pull ups (which I did on 3 to 5reps max. Total time: 16:12.
After the last WOD I lay-down on the floor and used the Trigger point roller and ball, that helps a lot! A lot! the pain do not went away totally but really helped.