08/26

barbell weighted step ups 6-8/leg x4
(focus on not pushing off the ground)
75#x8x20"
95#x8x20
65#x8x24"
75#x8x24"


single arm bent over db rows 10-12/arm x4
(focus on strict...don't "twist" back)
25#x12
35#x12
40#x12
45#x10

workload
4 rounds AFAP:
10 burpees
15 53# kb swings
30 double unders
rest 90 seconds

1:20, 1:15,1:36,1:33

rest before 3rd round was about 120 seconds...tried to fix music!

CF Football

skimmed through recent CF Football WODs and picked out a couple I liked:

WOD 1
5 rounds for time:
6 105# power snatch
10 20" step up with 45# db in each hand.

time 12:50

step ups much harder than I thought they'd be. I used hook grip for rounds 2-5. Power snatches were OK, had to press a little bit to lock arms out on most reps.

WOD 2
Death by tire flips. Got 8 rounds plus 8 flips in 9th round. 44 flips in 9 minutes.

Cashed out with 500m row: 1:44.4 damper setting 10. My legs were toast!