Friday 7/27

No 11am tomorrow 

1) 20 minute row
:30 Hard - Mouth breathing only
:30 off
:30 hard- nose breathing only
:30 off 

2) Front Squat 7 x 2 @ 95-100% of max clean

3) "Hit it and Quit it Barbara"
30 min AMRAP
20 Pull-ups
30 Push-ups 
40 Sit-ups
50 Squats

1:20 of work :40 rest x 15