WOD:

1) Supine Bent Over Barbell Row: 5 reps Every 1:00 x 10 sets

Warm-up as needed. Start at moderate weight. Keep these strict, no throwing the hips into the movement. Build as heavy as deemed fit.

2) Farmers Walk: 100ft Every 1:00 x 10 sets

This should be done as a continuation for your Barbell Rows on a running clock. Load as heavy as deemed fit.

3) 21-15-9 – AQAP:

Thrusters 45/35

Ring Rows

Extra Work:

4) Kettlebell Overhead Carry: 8 x 50m

Rest 60 seconds between sets. Load as heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE