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WOD:

1) Every 2:00 x 8 sets:

Odd – 100ft Dumbbell Farmers Carry + 10 Russian Kettlebell Swings + 10-20 Tuck Crunches

Even – 400/350m Row or Ski

Scale reps/distances as needed. We’re looking for about 1:30-1:40 worth of work.

2) AQAP:

30-20-10 Ring Rows

10-20-30 D-Ball Over the Shoulder 50/40

Scale as needed.

Extra Work:

3) Prone Dumbbell Rows: 4 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit. Focus on a good finish and contraction.

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