This WOD is not to be done fast. Be deliberate in your steps during the sled push. during the drag keep your shoulders down and back. Focus on keeping your body hollow for the alligator walk and concentrate on initiating through the shoulder blades on the bench rows(don’t go too heavy)
Sled push 50 feet(should be heavy-ish)
Sled drag 50 feet(walking backwards, use straps)
Alligator walk 50 feet
DB Bench Rows x 10
*If you can’t do the alligator walk you will do a bear crawl. Make sure your hips are down and knees about 2″ from the floor.