WOD

1 mile warm up run

500m row
25 Thrusters @95lbs (M)/65lbs (F)
400m row
Walking lunge overhead plate carry @35lbs 50m down and 50m back (M)
300m row
25 KB swings 2pood (53lbs) (M)/1pood (35lbs) (F)
200m row
25 Deadlifts @body weight
100m row
25 heel hooks