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3 Rounds for time:
Row 500 meters
12 Dead Lifts @ body weight
21 Box Jumps 20″

Smooth transitions and proper pacing will give you the best chance at scoring well on this benchmark workout. Treat the rows as the sum of the three rounds and row slower than you think you need to. With 1500 total meters, you should row at a 3K pace. You should able to walk directly to your bar go unbroken on the dead lifts on each round. Both men and women do 20″ box jumps and smooth, conservative reps will allow you to get back to the rower in good shape to push forward.

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