Another successful workout, no back issues, which is pretty good if you consider my injury was 3 days ago.
Partner WOD and partner warm-up.
While partner if rowing 250m do burpees, switch, then switch and do lunges, switch again.
Dynamic stretching. I kick up to a handstand against the wall, leading with my right foot instead of left, no problem, the wall may have helped. Did 2 holds for 10ish seconds.
Worked with new guy Ralph.
For time, share the work:
-150 cal row
-125 burpees
-100 power snatch 75#/55#
-75 toes to bar
We split the row by time 1:00 each, bring a bit taller and more experienced, had we dive equal calories, he would have gotten way less break, do tune made now sense, and we weren't that far off calorie-wise.
Burpees with did 80, 4 sets of 10 each, except the last one i did 12, leaving him 8. He was starting to hurt. His 2 first rounds were to fast and he was paying the price. Lesson learned.
Power snatch at 55#, i did 12 he did 8, third set, I was starting to hurt, and we had only 6 or 7 minutes before the cap, so we decided 80 troops would be enough.
We finished off with the 75 knees to chest with less than 2 minutes left.
It was good. Ralph worked really hard.
28:12
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