250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - starting with empty bar
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Lift: DL 1 Rep @ 90%, 1 Rep @ 92.5%, 1 Rep @ 95%
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WOD: In 12 Mins
Row 1000 Meters L1, 1200 Meters L2 & L3
Max Front Squats (no rack) 135/95 L1, 155/105 L2, 185/135 L3
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Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps
no rest
1b. Inverted Rows - 4 x 15-20 reps
120 sec rest
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Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts