Nard Dog


Nedab Can Row Fast

 WOD 12/2/11

Deadlift 10-5-3-5-10

Increase or decrease weight as necessary between each set. Try to make your second set of 5 and 10 heavier than the first.


In 3 minutes:

Row 500m

remaining time max reps Ground to Over Head (115/75)

Rest 3 min

Then 3 Rounds:

20 KB swings (53/35)

50 Double Unders


Within 30 seconds follow with 1 set of max dead hang pull ups

Rest 2 minutes

One more set of max dead hang pull-ups

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