Warm Up

Bike or row 2 miutes

3 sets of:

10 KB Deadlifts
10 Halo Monster Walks
3 Inchworms

Strength/Skill

Tempo Deadlifts

8-8-8-8 @30X1

WOD

Complete the following for time:

1,000 Meter Row
10 DB Shoulder to Overhead 50/35 each arm
100 Double-Unders
10 DB Shoulder to Overhead
400 Meter Run
10 DB Shoulder to Overhead

Compare to: 1/10/2023