Thursday

Pre WOD

Four sets of:
Back Squat x 2-4 reps
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds

WOD

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
7 Strict Pull-ups
14 Sumo deadlift high pull 95/65