Monday’s WOD

Warm-up:

4 Sets @ Easy Pace:
8 Single Leg RDLs/side, light and controlled
16 Hollow Rocks
Row 250m

Strength:

Deadlift 3-3-3-3

 

WOD:

For Time:
50 Calorie Row
50 Pull-ups
10 Rope Climbs, 15′ Ascent

TIMECAP: 12:00

 

Extra Work: Front Squat 4RM, then 90%x4x3