Row for time.

Warm-up:

30 Walking Lunge w/ PVC Overhead
Syncronized Wall Ball Shots
Unborken reps only. Cap at 50 Reps. If you drop, you're out.

Mobility:

Squat Therapy/Rollout

Announcements:

Quality Training vs. Quantity Training
Always shoot for quality. 
Quantity will come. 
More is not always better. 
Rest and recovery are critical. 

Squat Day:

Overhead Squat 2x3 @ 60% of Snatch 1RM
Front Squat 2x3 @ 60% of C&J 1RM
High Bar Back Squat 2x3 @ 75% of BS 1RM
Low Bar Back Squat 3x3 @ 85% of BS 1RM
New Athlete Low Bar Back Squat 3x5

Skills & Technique: (Click below for links to more info)

Wod:

Row 1,000m 
2 Efforts for time.
Greg KeeterRowComment