A. Above the knee power clean (send video/light loads), 3,3,3,3; rest 1 min
Did this all at 55#. Sent video of two of the rounds.
B. Good mornings, 8-10x3; rest 1:3 (send video)
Did these all at 55# 10 each round. One round may have been 8-9.
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3 RFT:
15 Russian KBS 35#
Row 500 m
10 Lateral ball throws 10# each side
Did this. 11:14.
Round 1: 3:46.06
Round 2: 3:53.69
Round 3: 3:35.09
The only slam ball they have is 20# so used a 10# wall ball.
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10 Single sided glute bridge
10 Side lying leg raises with toes pointed inward
x3
Did this.
Had a massage afterwards. She said a rib was out that went back in and my middle back is really tight (shocker).
I took yesterday off. Should I make the 400s up tomorrow or do Friday's WOD tomorrow or does it not matter?
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