8/14-8/15

Friday - 8.14

4 rounds for time

250m Row

12 Burpees

16 Wallball

200m Run (with wallball)

Did in 20:02.  Would like to try when it's not so hot....think I can do better!  

Saturday - 8.15

3 sets:

A1: Barbell Rear Leg Elevated Split Squat - (elevate foot 14-16”) x 6 per leg (build) / rest 60s did no weight, #35 and #40

A2: Lying Barbell Sit-up x 8-10 (anchor feet down or use partner to stand on feet) (empty bar) / rest 60s. Just did sit ups b/c no one to anchor feet

A3: KB Cossack Squat x 20 alternating (light kb in goblet position) / rest 90s. Did no weight and #10.     Awkward move still need practice to stay back in heels and not stress back

+

 Hang Power Clean - 10 min non fatiguing practice

+

10 min EMOM

(even) - Hang Power Clean x 6

(odd) - Box Jump (step down) x 8

Did #55 on clean.  What weight would you recommend?  This EMOM was not hard but back was a mess the rest of the afternoon.  Starting to loosen up on Sunday.  Feel good about the workout on Monday