Strength/Accessory work- Pendlay rows 4 x 5 reps: Use moderate weight that gives some resistance but allows you to do all 5 reps explosively.
Core Work: L-sit using KB’s, try to accumulate 30 seconds x 4 rounds, with a minute-90 seconds rest between. If unable to do these, try hanging knee raise holds for same amount of time.
WOD – For Time
Run 800 (Row 1000 if inclement weather)
Run 400 (Row 500)
(Time Cap 20 min)