Warm-Up

400 Meter Jog

3 Rounds:

50′ Skipping High Knees
20 Banded Pull-aparts
:20 Plank or HS Hold

Strength/Skill

5 Sets:

3 Deadlifts + 1 Pause Clean (abv knee) + 4 Front Squats

• Pause 2 seconds just above knee during pause clean

WOD

Row 500 meters for time (max effort)

Then,

Row the amount of time it took to complete your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to: 1/4/2023