Got rings?

Ring Rows: A ring row is an excellent drill to progress an individual toward a pull up. How do you do them? Start with the rings at just above shoulder height. Grab the rings and lean back until your arms are straight, to place tension on the straps. Keep your body straight and tight and pull your shoulders to the rings. As strength increases, begin to lower the rings so that your body is closer to being horizontal when you lean back.

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Recipe Of the Day: Making dried fruit

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WORKOUT:

PART I
4x10 SLDL

PART II
4 ROUNDS
20 HP
20 (10/side) DB snatch
20 Weighted crunch
20 Pull Overs

Mother-Daughter rows

Nothing says bonding like a Mother-Daughter row workout (Olga and Maria working out hard-during Saturday's workout).

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Recipe Of the Day: Chicken Fajita Salad

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Drill: Snatch drills + Wall climbs
Workout: For Time
21-15-9
Hang Snatch (155/135/95 or 115/75/45)
Box Jumps(30/22/12)

Team Row 1k

Recipe Of the Day:

Indian Coleslaw

After getting whooped during the WOD, the guys take on the ladies in a 1k team row race.

 Charles teamed up with Ron for a 1,000m team row.  Time: 3:30

Betty Lou, Stacy, and Andrea working hard on ring rows (after Wednesday's WOD)
Today's links: 
http://liveprimal.com/LPrecipes.pdf
http://www.jayrobb.com/default.asp