Todays .com WOD

Here is a new workout again from .com that looks like fun. Fits perfectly after yesterday lifts and conditioning. Because this wod is so strength based we will do an additional 1000m row at the end of the workout....just for fun.

Want to put a shout out to Dan who put 275 overhead today in the split jerk and to Connie Chung who split 235.....and he's 170lbs soaking wet.  Great work gents. Dan's total is a gym record for the split. I guarantee he'll be 300 + within the next couple months. 

WOD 1: 
Seven rounds for time of:
3 Front Squats 185/135
7 L-pull-ups
*note the front squat is heavy at RX so please scale down accordingly if you can't pretty easily manage that for 3 reps fresh. If you don't have L pullups you do strict pullups and if you don't have strict you kip. If you don't have kipping pullups than use the band and do strict chest to bar band pullups. 

WOD 2: 
1000m row for time

Pride, Lust and Envy Leaderboard
Ladies:
1. Roe 4 + 3 burpees
2. Dimples 4 + box jumps
3. Karen 3+ burpees
4. Tanya 3 + 3 burpees
Men:
1. Kioks 6 + 3 burpees
2. Connie 6 + box jumps
3. Oz 5 + burpees
4. Rick 5 + 4 box jumps
5. Ant 5 rounds