Skill w/u- Row 200 easy, 200 hard for 4 rounds
Strength: Back squat with 3 second pause in bucket: 5 x 4 reps (1, 3, 1) tempo- One second descent, three second pause below parallel, one second explosive ascent.
WOD 3 Rounds for time:
Row 300
7 bear complex without putting bar down (115/85)
(Time cap 12 minutes)
