High bar back squat 3-3-3-3-3-3-3  
30 second air squat hold between sets 

The 100K Row Challenge is well underway. Sunday mornings at Roots have never been so lively! Ok 100K crew, how many meters have you racked up so far? Post to comments.

Open Shop – tomorrow from 1:30-3:30

Come work on a lift, practice your kip, get in a benchmark you keep missing, or log a few extra meters on the erg. Nicole will host open shop time from 1:30-3:30 tomorrow.

Roots Holiday Party and Open House – Saturday!

Please RSVP by tomorrow!  If you can’t find the Evite in your inbox please email us to let us know you are coming.

This is a kid/family/boyfriend/girlfriend friendly party.