Warm-up:
Row 750m, then 3 Sets @ Easy Pace:
10 Pause Squat + Broad Jump
10 Band Resisted Rotation/side
10 Suitcase Deadlifts/side
Strength:
Deadlift 4×3, use 80% of 5RM
WOD:
For Time:
75 Box Jump Overs, 24″/20″
Every minute, beginning @ 0:00, perform 5 deadlifts, 275#/185#
TIMECAP: 8:00
Extra Work – Row:
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
6x250m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute