3 Rounds (untimed):

5 Reps Back Squat @ 70% 1RM

5 Dead Hang Pull Ups (add weight/assistance as needed)

5 RDL's @ 50% DL Max

5 Overhead Press @ 70% 1RM

5 Dips (add weight/modify as needed)

Front image of t-shirt (from 70sbig.com)

Run 800 Meters 4 times.  Rest as needed between efforts.

Sign up for Ultimate here: http://playultimate.net/league/registration.htm

We will turn in our roster to Steve Cobble, but it won't mean anything if you do not formally register.  Do not delay.  Friday is the final cutoff.  Please post to comments once you have done this.

WOD:

"Row-town Throwdown"

Row 1000 Meters

100 Push Ups

Row first.  Rest as needed. Post both times to comments.

3 Rounds for time of:

30 Hang Power Snatch (45/75)

30 Wall Ball (10/20)  [note to Robby T: 14# not listed]

(image copied from the Southern Illinois Saluki webpage)

5 Rounds for time of:

12 Overhead Reverse Lunges (6/side) [45/75]

10 Pullups