For Time:

2K Row


10 Min break before WOD

The first part of today is a monstructural test to see if you can maintain a high-level intensity for a slightly longer distance than we normally see.  Goal should be sub-10 minutes.


8 Min AMRAP:

7 Cal Row

7 Deadlifts (225/155)

7 Box Jumps (24”/20”)

After a recovery period from the 2K row, the goal is to keep moving the whole time during the AMRAP.



Scaling Options:

DL weight -> 185/130 -> 135/95 -> As needed (weight you could do 12+ unbroken if fresh)

Box height -> 20/16 -> as needed

Cool Down:

Cat/Cow Stretch – X20, slow and controlled

Video courtesy of HowCast


GHD Back Extensions -4sets of 20

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