WOD:

A. Pendlay Row (6 reps @ 40X2 x 4 sets rest 2m30 )
(this is :02 in contact with torso)
During rest perform 15 banded face pulls
(1 warm up set)
B.@ 90% effort
500m Row
rest 2 min b/t sets

**apologies for the boredom but sometimes you have to get it done**