Skill/Strength:
Rowing.
Row 1000 meters for time and form.
WOD [wmv]:
Five rounds of:
• 5 Dumbbell deadlifts
• 5 Dumbbell hang cleans
• 5 Dumbbell push presses
• 5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
There is no time component to this WOD, but the dumbbells may not leave the hands once a round begins.
Post Workout:
Box Jumps anybody?