Wednesday Sept 2

I missed Tuesday due to work so I did both Tuesday and Wednesday on Wednesday. One in the morning and one in the afternoon. 

A. Power Clean, build to 1RM **video from the side
B. Pendlay Row @ 30X1, 4 x 8-10 reps, rest 2 min
+
10 rounds for time:
4 Burpees
6 KB Swings, 53#
8 Wall Ball, 20#

A: 175 and videoed 2 reps at 155
B: 85, 95, 105, 115 (first time doing these)
C: 16:38

Still trying to figure out how to upload a video to this, but I emailed it to you.

Wednesday afternoon:
A. DB Press @ 30X1, build to 8RM
B. RFE Split Squat @ 30X1, build to 8RM/leg
3 min AMRAP Double Unders
10 min AMRAP
Box Jumps, 24” step down every rep

A: 35 lb each arm
B: 65lb used a bar on the back (the 65 includes the bar weight)
C: 46
D: 111 steady pace wasn't out of breath but had trouble walking

After that work out I ended up helping someone on a team event and did
250 meter row at a 1:50 pace
30 kettle bell swings (53 lb)
15 band assisted dips
2nd set after my teammate did there's
250 meters at a 1:45 pace
30 kettle bell swings (53 lb)
15 band assisted dips