250 Meter Row
10 Stiff Leg Deadlifts
10 Air Squats
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Strength: Sumo DL - 5 x 5 E3M
Set #1 - 60% Warm Up
Set #2 - 75% Warm Up
Set #3 - 85% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 75%
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WOD: 3 Rounds for time
200 Meter Row
10 Vertical KB Swings - 35/26 L1, 53/35 L2, 70/53 L3
10 Burpees
10 Vertical KB Swings - same
200 Meter Row
Rest 2 Mins Between Rounds
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Extra Credit: 2000 Meter Row for time