12-4-2019

Warm-up

500m Row, then

2 rounds:

10 Good Mornings w/ Barbell

10 Box Step-ups (24″/20″)

5 GHD Back Extensions

Mobility

PVC

1 min (es) Hurdler’s Stretch

Strength

12 min E2MO2M

Deadlift 5-5-3-3-2-2

WOD

For Time:

Row 100m

Rest 1 min

Row 250m

Rest 1 min

Row 500m

Rest 1 min

Row 1000m

Cooldown

3 min Basic Low Back Mobilization

*Requires Lacrosse Ball