WOD: Wednesday 8/11/2017

**Senior Teens @ 4:15pm**

Four sets of:
Tempo Back Squat x 2-4 reps (3 Second Descent)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm
Rest 90 seconds

Then:

For time:
Row 1000m
immediately followed by…
Five rounds of:
10 Overhead Squats (35kg/52.5kg)
15 Pull-Ups

Post weight and times to comments.