Strength
Pendlay Row – 5 x 5 at 30% of your Deadlift 1RM
Between Sets 20 Russian Swings – Go heavy but with perfect form.
WOD –
Partner Up!
200m partner barbell carry (225/135) – Carry the barbell any way you like.
Then…
Row (750m guys / 500m girls), count your strokes to reach 750m/500m
Wallballs (20/16) equal to strokes rowed.
200m partner barbell carry.
