The king of pain himself, Zach Horne, came up with this WOD. Should be brutal.
Warm Up
Dynamic Stretch
Squat
You know the deal
Strength
Overhead Press
5-5-5-5-5
WOD
10 Rounds for time,
10 Body Weight Rows or 10 seated rows per arm, one arm at a time
Row 200m
10 burpees
Stretch!
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ReplyDeleteOh, did maintain a sub 1:40 avg for the rows
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