Ford the Boat

Warm-up:

Row 2 Minutes
Lunge 30m
Active Hang 1 Minute
Passive Hang 30 seconds

Mobility:

Wall Stretch

Lift of the Day:

Back Squat 5x5

Skills & Technique: (Click below for links to more info)

Wod:

Ford the Boat

Row 1 minute for Max meters
Farmer's Carry 400m 32/24 kg
Row 500m

For time.
Training Time: 8 - 12 Minutes

Auxiliary Work:

4x15 GHD Sit-ups