Part a): Dumbbell Bent Over Row  3 x 8   (8 reps each arm to complete set), Focus on a straight back and neutral shoulders, pull the DB up toward body with deviation of position (e.g.: don't treat it like you're starting a chainsaw!!). You can build the load on each set, BUT only if the form is good. Be patient throughout the reps, don't rush your way through!       Part b): "Unbroken"   Complete For Time:   100 Walking Lunges 800m Run (1 lap city block) 100 Air Squats     * To be considered "as RX" you must complete entire WOD with unbroken reps.     Post DB loads and time for WOD to Comments.

Who says we're a cult ???

We are ALWAYS watching !!!!