A Mainsite WOD

Baseline Row Test or Row 10 minutes at an aerobic-paced effort (RPE of 5-6)

Complete for Time:
400 meter Run
100 meter Farmer’s Carry (50/35)
800 meter Run
100 meter Farmer’s Carry
400 meter Run

Strength Superset
Complete 3-4 Rounds for Quality of:
Single-leg Deadlift (5 per leg)
Bulgarian Split Squat (5 per leg)
*Increase weight each round if able.