WOD

Strength:

Dumbbell Bent Over Row (both arms at the same time, no bench)

5 sets x 10 reps

Rest 1 minute between sets

WOD:

Walking lunge 100 ft. (entire length of the gym)
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups