Skill
8 rounds:
20 second arch
20 second hollow
20 second rest

We’re cycling through some core work for our skill today, taking it a little bit easier before a rather hard workout in the heat. Bug your coach for trivia!

Workout of the Day
At 0:00
For time, with an 8 minute time cap:
9 calories (bike, ski, or row)
15 power cleans
21 calories

Then, at 10:00:
For time, with an 8 minute time cap:
21 lateral burpees
15 power cleans
9 burpees

For the workout today we’ll be doing 2 workouts, each for time, and each with an 8 minute time cap. Pick a power clean weight that you can work through in smooth singles. Be sure not to push too hard on the first workout; you’ll want plenty of energy for the second. If we’re short on machines, some people can start on the burpee workout and finish on the machine workout.
If you aren’t able to finish, record your time as 8 minutes.

Also, happy birthday to Derek Sappington! For his birthday he requested the first of the two workouts. He most definitely did not request the second, should not be held responsible for it, and honestly will probably not be happy with me for programming it.
Happy Birthday, Derek!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 6x 2:00 on, 1:00 off