Strength: One Arm DB Row
5 sets of 8-10 per arm
WOD: For Accumulation
4 Minutes Front Rack Hold at 80% Bodyweight
3 Minutes double DB/KB hold Overhead 53/35
2 Minutes Hang from Pull-Ups Bar
1 Minute L-Sit hold
Every time you break you must row 200M.
Front rack hold is a barbell held in the front rack position.
L-Sit using plates as elevation