Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-

10 supermans-10 push-ups-10 squats-30 jumping jacks

WOD: Row 1000m for time

Post WOD skill work: Take your pick!

1000m row times

Annie          4:05.8

Becky          4:49.8

Mike            3:48.3

Mindy         4:24.9

Damon        3:49.6 + (1/2 Angie) 10:34

John S.        3:36.2

Jess              4:33.4

Tom R.        3:53.5

Paul             3:07.3

Eric              3:43.4

Lynne @ 165lbs

John P.        12/13 – 13/13 – 12/14 – 10/12 – 10/11

Fabio            14/12 – 10/11 – 9/12 – 10/12 – 8/10

Main Site WOD: from www.crossfit.com

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Eric 1/2 main site WOD: Time ??? due to technical difficulty

Joey reps scaled @ 135lbs

Brian N. reps scaled @ 95lbs