Weights: Deficit Dead Lifts 7×7 (standing on 25# plates)
WOD: For time:
400 meter Run
50 Pull Ups
1 lap Farmer Carry (1.5/1 in each hand)
50 Ring Dips
100 Push Ups
50 Knees to Elbows
100 AbMat Sit Ups
400 meter Run
R.E.C.: Complete five sets of 10 pulls on the rower, each for distance. This is an opportunity to practice getting out hard on the rower by "revving up" the machine!