Warmup
8 Minute AMRAP of:

20 Plate ground to overhead (25/45)
20 Plate Squat (25/45)
At the top of every minute 3 burpees chest to plate/jump on to plate

2 rounds + 20 gto + 17 squats, Rx

Did this before with a 15# plate - yay progress! But may have gotten more rounds back then..

Conditioning

Michael

3 RFT of:

800M Run
50 GHD Back Extension
50 Sit Ups

35:57, Rx

Ugh, this was rough. I hate running, and this was the first time I've run the 800m distance at CF. The burning sun and 90 degree weather didn't help. Stopped to walk a few times on the last two runs, even though I didn't really have to - chalk it up to laziness. Next time, won't stop on the runs. Situps were rough as well, but got up to 30 reps the first round before I started faltering, so I think they're getting better. Back extensions were rough as well. Need to keep feet flat against the plates.