8/14

A. Back squat, 3x3; rest 2 min  *send video/same weights as last session
105#. 115#. 115#.
Sent video. 


B. Weighted back rack step ups, 12 totalx3; rest 1:30 (small box)
All at 75# to a 12 inch box. 

+

Row 250 m (hard effort)
rest 2 minx10

Round 1: 0:59.5, 1:59/500m, 36 s/m
Round 2: 0:59.2, 1:58.4/500m, 36 s/m
Round 3: 1:00.0, 2:00.0/500m, 36 s/m
Round 4: 1:00.0, 2:00.0/500m, 37 s/m
Round 5: 1:00.2, 2:00.4, 38 s/m 
Round 6: 1:00.3, 2:00.6, 38 s/m 
Round 7: 1:01.5, 2:03.0, 36 s/m 
Round 8: 1:03.1, 2:06.2, 35 s/m (feet came out of straps and had to fix in middle) 
Round 9: 1:00.8, 2:01.6, 38s/m 
Round 10: 1:01.3, 2:02.6, 39 s/m

+

:15 sec goblet squat hold
:30 sec couch
X2

Did this.