Wet Nancy

Warmup
Light Row
GHD Back Extensions/Sit-ups
3x6 Ring Dips
2x8 Pull-ups
3x45lb Overhead Squats
Dynamic Stretches

WOD for 2008-01-15
"Nancy"
400m Row
15 x 95lb Overhead Squats

5 Rounds

time: 19min 29sec

2 rounds of Overhead Squats needed to be broken up into two sets.
Cardiovascular still needs work--especially with rowing
Should be able to get this down to 18min by March