15 Deadlifts (M:225/W:155)
50 Push Ups
I test drove this one today at 255 Lbs. in the D/L’s. It was tough, but part of that was being off for pretty much the past week while I let a pulled muscle heal up (Lesson here being warm up thoroughly before WOD’s -Don’t be dumb and rush it, lest you end up with a sub-scapular muscle spasm that lingers forever).
If you don’t have acess to a rower, you can do 400m runs instead. I like programming the rower due to it’s full body involvement, thereby forcing continuous work over a wide range of muscle groups. Good stuff for increasing work capacity. Maintain proper form, but go hard and go fast!