Buy-in:OHS warm-up + OHS 3×3 at moderate weight. (Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.)
Deadlift & Press according to your matrix
Cash out: Max effort 500M row. Shoot for a new PR, and record time to comments.
I Pr’d by 2 min on Fran and I made a lighting storm spontaneously manifest! Aaand I made water explode!
That’s how elite CrossFit makes you!
It was kinda like this:
http://www.youtube.com/watch?v=WJoMiM3_LRs&feature=youtube_gdata
oh my!!
i stopped by to say goodbye and thomi punked me into doing the row. 1:30. PR by 16 seconds. It’s been awesome training with all of you. I’m a better athlete for it. I wish you all the best in your CF endeavors as well as in life. When I’m back in town I’ll be sure to stop by and say hello. Take care guys.
1:41.
Good luck, Andrew! Good woddin with ya.
1:35.7
Android! We’ll miss you buddy. Be safe.
Have to start with- Jamie killed it with 1:40 - Yay, that was awesome!!! Such a Rock star Girl!!!!
Cash Out: 1:51
could have pushed harder, but stupid shoulder gave me a reality check
Android - was awesome Woding with ya, stay out of trouble! Next time you come to Norfolk (we will give you a tour
of the city LOL 
and oh snap forgot, Congrats to Brine the Mountain boy setting the new gym record at 1:20 - heck yeah! Thominatrix & Rob are Breading Robots one at a time
1:33 pr for me.
Awesome times today!!! WOW Jamie & Brine you guys put the rowers to shame…NICE WORK!!!
I wish you the best!!!! Keep in touch.
Andrew sorry I didn’t get to w/o with you much
My stinky time was 2:01 not a PR - my row has been sucking… needs work or maybe I just need longer legs
did workout at home today ……except for the row