Archive for August 18, 2011

WARM UP:  Rope and Row

BUY IN:  Quarter Deck

STRENGTH:  Shoulder Press 3, 3, 2, 2, 1 @ 90% 1RM

WOD:

For time
30x Back squat (bw)
Row 1000m
30x Burpees

CASH OUT:Pull Up Ladder 1-6 x 2

Cathy shows Emma how the Girl-rillas row.

Allie makes the squat look easy.

Finish it off with Burpees.

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