CC WOD 100507 -- Ranger row & DB snatch

This was the best workout I've had in a long time. It had the right mix of weight, volume, and intensity.

3 rounds for time:

• 10 ranger rows (1 push up, 1 DB row right hand, 1 push up, 1 DB row left hand) 45 lbs
• 20 DB snatches 45 lbs

I finished first in my class (14:08) at Rxd weight, which was the best time I saw posted for any class.

After class I did 3 rounds:

• 5 dead hang pull ups
• 10 tire flips with jumps between flips

What a nice way to hit the weekend!