Monday Sept 16, 2013

A.
Three sets of:
Front Squat x 6 reps @ 30X1
Rest 90 seconds
Ring Rows x 11 reps
Rest 90 seconds

WOD
Against a 3-minute running clock, complete:
500 Meter Row /400 Meter Run
135/95 lbs Ground to Overhead x Max reps
Rest 3 minutes
In teams of two, partners alternate 3-minute sets until they complete 50 reps of Ground to Overhead.