2015-07-06 CF Steeltown (MB)

Dropped in again.

Warmup:
10min AMRAP
200m run
10 air squats
8 pass through lunges
6 ring rows
4 push-ups

Strength:
5 rounds of:
3 Back Squats (Tempo: 3-3-X-1) (95-145-185-205-185)
1min rest
8 Pull-ups (blue band)
1min rest

then
3 rounds of:
Front Rack Lunges (Tempo: 3-2-X-1) (75#)
1min rest

Metcon:
Partner WOD:
160 calorie row, alternating every 10 calories