Strength
Pendlay Rows – 5×5 @ 30% 1RM deadlift
Between sets 8 back extensions
WOD
Back Squat 5-5-5-5-5
Between squat sets Row 100m, 200m, 300m, 400m, 500m
After squatting move quickly to the rower. Rest as needed after rowing. Record times for each interval rowed.
