Strength
1a.
5 x 12 Barbell bent over row
-rest 30 seconds-
1b. 5x20 Band pull aparts
-rest 30 seconds-

WOD
Run 800m
70 Push-ups
Run 600m
50 Thrusters 75/55#
Run 400m
30 Pull-ups
Run 200m
10 Deadlifts 165/110#

*Men will just add 45's and ladies 25's and 2.5's to barbells once they get to the deadlift

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