September 30th, 2014

 20140927_115039 (1)Malcom and Vicki Sargla at the top of The Grouse Grind in Vancouver.

Today’s WOD

@ 80% – Row 500m, rest 90 sec, row 500m

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In 10 min – Find a tough single squat clean

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“Elizabeth”

For time:

21-15-9

Squat Cleans @ 135/95

Ring Dips

Trainer’s Tips: Row will be a strong warm up for cleans and workout.  Another test for all those ring dips we’ve done

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