laura_stone

Strength-
Work on one of the following: Handstand holds or walks, Ring support holds, hollow body holds or rocks
WOD
Row 500 meters
10 clean and jerks 95/65
Row 400 meters
20 front squats 95/65
Row 300 meters
30 shoulder to overhead 95/65
Row 200 meters
40 back squats 95/65
Row 100 meters
50 deadlifts 95/65