WoD for August 4th, 2015

Group: 3 in 3
Air Squats
Russian twists

Strength: 15’ to find 3RM Back Squat

WoD: 12’ AMRAP

Row 1000m once, then in time remaining
Upward ladder of:

Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd
Push-ups a/b) wormy or from knees c) elevated with hands on box or against wall

Each round, do that many squats followed by that many push-ups. Score = Rounds completed + extra reps

MOB: Roll Posterior and quads / Lax shoulders/chest insert

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