Strength:
Bent over rows
5-5-5-5
Starting with 60% of your Deadlift weight and moving up
High Pulls
5-5-5-5
Startin with 60% of your Power Clean weight
WOD:
Partner Rowing "Kelly"
Five rounds for time of:
Row 400 meters - trading off every 100 meters
30 Box jump, 24 inch box - trading off as needed
30 Wall ball shots, 20 pound ball - trading off as needed
Overtime:
30 hollow rocks
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