**Row 2 minutes
Rest 1 minute**

**6 rounds for max distance:**

**Strength: **

**One the minute-Back Squat 2-2-2-2-2-2-2-2-2
Rest 3 minutes then…
Max reps Ring dips x 3
Max Handstand holds x 3**

**Schedule changes:
Monday-Wednesday-Friday 9:15-10:15am CrossFit Women
Wednesday 5:15-6:15 Olympic Lifting (Snatch and Clean & Jerk) **

**These additions begin this week.**

3537 meters/Squat 250×5-300×5

3031 meters/squats 115×2; 125×3; 135×5/handstand holds 60, 50, 60 and ring dips 20, 12, 12

(3447 meters row) (R.D. 6, 2, 4) (H.S.H 68, 69, 57)

2537 meters row.

(3274 meters)(165lbs x 6) (ring dips – 14,13,13) (hand stand holds 45, 35,35)

2910 meters (back squat 95lbs)

27?7 (I think it was 2757) 85 lbs. on back squat

3005 meters, Squats 155 x9, 185 x 1 (ring dips 16, 10, 7), HS around 40 sec.

3638 Meters. Squats 255×7 285×3. Squat PR 300

Shoulder Press (60lb dumbbells) 12,10,7,11

2768 Meters

3149 meters. Squats 145.. I did max rep ring push ups 12, 11, 10. and handstand holds 60 sec

2821 meters

2666 m, 115 (8) & 125 (2)back squat, 35 sec. handstand hold

3635

2040 meters 5 rounds. first time rowing 3rd workout.

3322