Lifting for the Back and the WOD: "E-I-E-I-Oh Crap this is Actually Hard!"

Today three folks showed up for the evening circuit training. It was a tough back day, I will be sleeping very soundly. Today's quote is from Napoleon:

"Courage is not having the strength to go on- it is going on when you don't have the strength."

Weight Training: Back
Dumbbell Pullover
One Armed Bent Over Dumbbell Row
Upright Barbell Row
Weighted Pull-Ups
Landmine Rows
TRX Row
Deadlift

WOD: "E-I-E-I-Oh Crap this is Actually Hard!" (Three sets of each exercise)
20-Sledgehammer Swings
5-Tire Flips
5-Atlas Stone Lifts onto a 48" Platform
2- 150m Farmer's Carries with two 5-Gallon Water Jugs
60-Abdominal Crunches

Have a Great Day!