What Can Tired Legs Do?? 7/25/14

Ok Gang, here are the details for the 2014 CrossFit Games viewing party at the box:
When: Saturday (5p-8p or later?), Sunday (same)
Who: Family friendly, so bring them all!
Why: Because it’s awesome
How: On Saturday, bring a dish that everyone can enjoy. We will provide kabobs on the grill. On Sunday, its BYOD – bring your own dinner. We’ll have waters. If you want something else, bring it!
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A. Weightlifting:
15min to 1RM Clean and Jerk
 
B. MWOD:
Foam Roll T-Spine – 3 x 45s
 
C. WOD: 
Row 500m Time Trial (Max Effort), then –
 
3 RFT –
20 Supermans
20 Air Squats
 
RX+ –
3 RFT –
20 GHD Back Extensions
20 Pistols (10 ea leg)
 
*Note: This WOD will have two separate scores: Your 500m row time and then your TOTAL time for everything – 500m row and the 3-round piece. The row is MAXIMAL EFFORT – this means you should be going all out, not saving for anything.