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