9/20

A.   Power clean, 8 singles at 70#; rest as needed 
Did this. Sent video. 


B.  Weighted Ghd hip extensions, 6 repsx4; rest 1:30
Did this with 15# weight for each round. 

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3 RFT:
12 Russian KBS as heavy as possible 
12 Vups 
12 Cal assault 

WOD time: 7:35.6
Round 1: 2:18.0
Round 2: 2:33.6
Round 3: 2:44.6

Used a 55# KB. Did them all unbroken. 

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C1.  20 Lateral plate jumps; rest :20 sec
C2.  10 Band walks, left/right; rest :40 sec
        X3

Did this to a 35# plate and with two small blue bands. 

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Three way banded hamstring stretch

Did this.