19 July 2013; “Bent Over Rows”

Warm-up: 3 man Indian run to West Alabama and back…30 Push-ups individually….30 Back Extensions with Bar SLOW!!!!

Skill: Bent Over Row

Strength 1: 5,5,5,5,5 Bent Over Row

Advanced Strength 2: 5x Max Handstand Push-ups (done in between BOR sets)

WOD: AMRAP 15 Minutes

6 Hang Power Snatches (75/55)

9 Burpees

12 Airsquats (to Slam Ball Depth)

Advanced WOD: AMRAP 15 minutes

6 Hang Power Snatches (115/75)

9 Burpees Over Bar

12 Pistols

Cool Down: Annie RX 50-40-30-20-10 Double Unders and Abmat Sit-ups

7-19-2013