Row 500m
Dynamic Warm-Up
WODs:
Strength:
Dead Lift 3x3 or 3x5
MetCon:
4 Rounds for Time:
2 Rope Climbs, 15'
6 Power Cleans 155# (ground to shoulder)
12 Lunges 155# (don't use a rack)
Endurance:
Run, bike or row: 1 min on, 1 min off x 9. Keep pace the same for all 9 rounds.
Pic: Post-WOD tango-ness
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