Rain or shine... (of course you can row!). You guys are doing well this week with the focus where it should be, on that solid form.
Keep the same concepts in mind next week and beyond. You are way better of shooting for best form. The heavier lifts will come in due time. Westside will help with that.
21 KB Swings
12 Pull Ups
Haul @$$ on the runs, then recover a good bit before hitting the KB's and Pull Ups. Really make these movements cover the greatest range that you can.
Interesting short piece with a video on gluten from the WSJ. Watch the trends continue with research reflecting the outcomes of sugar and wheat consumption. As the food processing outputs have grown, so too have the nutrition related illnesses.