Saturday 07262014



A. Make up lift or work on goat.

B. With Partner

40 Pull-ups

2000m Row (Switch every 500m)

60 Front Squats (Double KB or Sandbag)


A. Make up lift or goat work.

B. 3 rounds for time:

5 Muscle Ups
300m row
15 front squat 155#/105#

Accessory work:

 3×15 GHD sit-up

15 min. of Handstand walking practic

-Post results to comments.

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2 Responses
  1. Melissa

    Worked on back squats. Felt pretty good today!
    Fun partner WOD! Should have gone with a heavier sand bag for the squats. 12:37.

  2. JennF

    DL pr.. 285.
    3 rounds 10 pull-ups 300m row, 15 FS at 105… 12:26ish… Thanks for the push Nate and Heather!