Main – WOD
Warm-up
Row slow, medium, fast (No Measure)
Warm Up:
Row
15 pulls slow
10 pulls medium
5 pulls hard
5 pulls slow
10 pulls medium
15 pulls hard
15 pulls slow
10 pulls medium
5 pulls hard
2 rounds
5 Pull-ups
10 Push-ups
15 squats
1 min couch stretch each side
Weightlifting
Deadlift (5.3.3.2.1.1)
Metcon
Metcon (Time)
Slender “Barbara”
4 Rounds for time, with 2 min mandatory rest between rounds
10 pullups
20 pushups
30 situps
40 squats
Cool Down
slow 500m row
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