Monday 6/9/14...SWOD: Bent Over Row - 1 rep max; WOD: 4 RFT - 15 Pull ups, Farmers walk 100 meters, 30 KB swings, Farmers walk 100 feet

Warm up: Run 400 meters

SWOD: Bent over Row - find your 1 rep max

WOD: 4 Rounds for time

15 Pull ups,
100 meter farmers walk (35/45/55)
30 KB swings
100 meter farmer walk

Benefits of the Farmer's Walk Exercise

While many of you may undermine the physical benefits of manual labor and prefer just working out in a gym, you ought to know that these natural laborious exercises work the body in amazing ways to make it fitter. The benefits that you derive from doing this exercise are numerous, and have been enlisted here.
The first benefit of the farmer's walk is that it strengthens the core muscles. Strong core muscles equal a strong body that is less prone to developing injury.
You develop a great sense of balance and control over your body by performing this exercise.
Your stamina and metabolism only increase as you continue doing this exercise regularly.
The exercise utilizes muscles all over the body. These include those in the arms, shoulders, abdominals, legs, glutes, and back. 
Apart from the aforementioned benefits, the farmer's walk also helps develop ankle and grip strength.