Warm up-
2 Rounds –
200m Row
200m Run, then
3 Rounds –
5 Squats
5 Push ups
5 Ring rows
Learn how to read and optimize rowing technique
Strength-
Pull ups 3 x ME
Deadlift 3 x 3
Conditioning-
5 Rounds –
200m Row
10 Ground to overhead
Categories: WOD
165lbs for 3 reps
12.09 WOD
11.10 minutes