(Practice / Metabolic Conditioning)
Warm-up (20 min)
SOD
Pendlay Row - 5 x 8 (hold weight across all 5 sets)
WOD
20 min AMRAP
400m Row > 30 Plank Jacks > 20 Dumbbell Snatch/arm (30/20) > 10 Ab-mat Sit-ups w/ torso twist at the top (twist left/right = 1 rep)