:startwod:
Warm Up
Run 1 mile or Row 2000 Meters
Workout of the Day (WOD)
Heavy Dead Lift 3 – 3 – 3
Rest as needed then:
5 Rounds for time:
10 Renegade Row / DB 30#M / 20#W
10 Dumbell Thrusters 30#M / 20#W
10 Wall Ball 20#M / 14#W
10 Pull Ups C2B Men / COB Women
250 Meter Row
Core Work
25 Knee to Elbows
:endwod:
