Skill WOD
8 Dumbbell Bench Press
8 Bent over Barbell Row
50 M Bottoms up KB Carry (Wall to Wall Twice inside the gym)
4 Rounds
WOD
500 M Row
Rest 2 minutes
3 Rounds
Coaching Tip: The rest should be about two minutes. If you are working in pairs and it is a little over that is ok. Go all out. Your score is your slowest time.**
Progressions move you forward