STRENGTH: Pendlay Rows 3×10 Db Rows 3×10 METCON: For Time – 100 DU’s 50 Pull Ups 80 DU’s 50 Pistol Squats 60 DU’s 50 Push Ups 40 DU’s 50 Sit-ups 20 DU’s “Movement is a medicine for creating change in a person”s physical, emotional, and mental states.” – Carol Welch