14 Sep WOD- Thursday, Sept 15

Warm:

Row
250m @ +15s to average split for 500m
250m @ +8s to average split for 500m
250m @ 100% effort

Strength:

Deadlift
3-3-3-3-3
*Double overhand hook grip ONLY*
Start at 75% and increase from there

WOD:

3 rds for time
400m Run
250m Row
50 DU*
(12 min cap)

*DU scale: 25 DU or 50 bar hops. No singles

Finisher:

2 min hollow hold

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