WOD - July 30, 2012 (Mon)

5:30am
Strength
Back Squat
1x3@190#
1x3@220#
1x6@245#

Recovery Row
3 Rounds
500M Row
1 min Rest
TIME = 7:36.4

GHD Work
3x12 GHD Sit-ups
3x12 GHR


5:00pm
MetCon
"Karen"
150 Wall balls for Time
TIME = 7:24 (**PR**)
Then...
"Annie"
50-40-30-20-10
DU's
Ab Mats
TIME = 7:07