The Departed

STRENGTH

Barbell Row 3 x 10

Hip Extension 3 x 10

WOD

"The Departed" - 5 RFT

• 10m Single Arm KB Overhead Walking Lunges

• 5 Strict Handstand Push-Ups

• 10 Deadlifts

• 5 Strict Pull-Ups

"Raise Your Standards!"