WOD July 17th

Strength:  5 x 3 Tempo Deadlifts  (3 seconds up, 3 seconds down; go light enough to get 3 in a row without taking a break between reps, and take 60 seconds off between sets)

WOD:

Row 750 Meters

Then do:

5 Rounds of:

7 Shoulder to Overhead 135/95

7 Chest to Bar Pullups

Core:  12 Skin the Cats (if you are proficient at these do 18 reps for time)