Squats, ring rows....rowing...

Wednesday-

Buy in:
3X
1:00 pigeon pose
1:00 happy baby
10 good mornings 65# barbell
1:00 triangle pose

Strength:

Backsquat 160X3

Wod:
3 rounds
500 m row
15 elevated ring rows

12:50..wow, the ring rows were a SLOG....the rows were each under 2 min....

Skill:
5X (Work ran late so I cut this to 3 rounds)

Max plank hold

in seconds: 70, 66, 72

Do one round of cash out in between each plank hold

Cash out:
5X
1:00 triangle pose
1:00 lacrosse ball in lats
1:00 lacrosse ball in glutes